Top 5 Exercises For Baast...



Exercises can be helpful in managing Baastrup syndrome, a condition that involves the compression of adjacent vertebrae in the lower back. Physical therapy and specific exercises can help improve strength, flexibility, and stability in the affected area. Exercises can also help reduce pain and prevent the development of muscle imbalances. Stretching and strengthening exercises for the back and hips, as well as activities to improve posture and core stability, may be recommended.

1.Pelvic Tilt

Lie on your back with your knees bent and feet flat on the floor.
Pull your bellybutton towards your spine and clench your buttock muscles to roll the tail bone up off the floor.
The majority of the effort should come from your abdominal and buttock muscles.
Relax and repeat.


Lie on your back with your knees bent and your arms crossed over your chest with your lumbar spine pressed towards the floor.
Breathe in, and then exhale as you lift your shoulders off the floor.
Keep your abdominal muscles tight as you curl up off the floor and do not allow your lumbar spine to raise off the mat.
Return back down to the starting position in a slow controlled manner and repeat.

3.Hollow Body Hold

Lie on your back with your legs bent and feet flat on the floor.
Bring your legs up to table top position with your hips and knees at 90 degrees.
Your arms should be by your sides, palms facing down.
Push your tongue into the roof of your mouth, and tighten your abdominal muscles as you raise your chest off the floor.
Your gaze should remain towards the ceiling.
Lift your arms from the floor and hold this position.

4.Resisted Hip Extension

Stand with a band around your ankles.
Keeping your body up straight, move your affected leg backwards, driving the movement from your buttock muscle.
Make sure the knee does not bend.
Control the movement back to the start position, and repeat.

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