Self-rehabilitation movements for lumbar sprain include lumbar stretching, arch bridge training method, and pelvic obliquity lift.
In the acute stage of lumbar sprain, when the pain is more obvious, you need to rest and should not do too much activity. When the pain is relieved, you can start rehabilitation training.
1. Lumbar extension: the patient lies on the bed, puts his hands on his hips, lifts up his chest and lower limbs at the same time, and supports his body with his abdomen, which can be repeated five times to exercise his lumbar muscles.
2. Arch bridge training method: patients lie flat on the bed, knees bent, with feet, elbows, and head of five points for support, and force the hips up, and then slowly down, repeat five times, can also exercise the waist muscles.
3. Pelvic obliquity lift: patients lie flat on the bed, knees bent, tighten the hips and abdomen, back downward pressure tightly against the bed, hips upward lift away from the bed, can exercise the lumbar spine.