10 simple exercises relieve your back pain
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Relieve your back pain with 10 simple exercises
It is well documented that movement can relieve pain and help the body and mind feel better. We will present some simple and useful exercises to discover if you suffer from back pain.
Relieve your back pain with 10 simple exercises
Pelvic tilt
Lie on your back with knees bent, feet flat on the floor lined up with your shoulders.
Push the lower back down to the floor by tucking the abdominal muscles upward. Inhale and exhale normally.
Hold for five seconds, then release slowly. Make three sets of 10.
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Knee stretch to the chest
Lie on your back.
Bring a knee to the chest until you feel a stretch but no pain.
Repeat 10 times, then change sides.
Static Abs
Lie on your back, bent your knees and feet flat on the floor.
Tighten the abdominal muscles and gently press the lower back against the floor.
Lift the left knee, so that the leg forms an angle of 90 degrees. Place your left hand on the left thigh and, exhaling, push forward, while resisting the force so that the knee does not move.
Hold for five seconds, then release for five seconds.
Perform 10 repetitions, then repeat on the another side. Do three sets.
Trunk rotation
Lie on the floor on the left side with the knees bent, the right knee brought towards the chest. Place your hands next to your head.
Turn your shoulders and head as if you were trying to look over your right shoulder, letting your right arm follow. Hold for 10 seconds.
Repeat 10 times. Turn on the right side and repeat.
Shell
Lie on the left side with your knees bent.
When retracting the abdominal muscles, lift the right knee while holding the ankles together. Keep your hips aligned. Slowly lower the leg to the starting position.
Make three sets of 10, then change sides.
Alternate arms and leg extensions
Lie on the floor with a flat stomach, arms outstretched in front of you. If you wish, rest the forehead on a small pillow or a rolled towel.
Lift the right arm and left leg about five centimeters (two inches) from the ground. Hold for three seconds, then release and do the same with left arm and right leg.
Make a series (both sides) 10 times.
Stretching of the piriform muscles
Lie on your back, knees bent, parallel legs to the floor.
Cross the left leg to the right, just above the right knee. Hold the left knee with both hands and pull slowly toward the chest.
Hold for 15 to 30 seconds, then repeat with right leg.
Make a series of two repetitions per leg.
Pelvic bridge
Lie on your back with your knees bent. Tighten the abdominal muscles to flatten the lower back against the ground.
Lift the buttocks off the ground so that the body forms a straight line. Tighten the buttocks. Return to the initial position.
Do three sets of 10 repetitions.
Double knees in the chest
Lie on your back with your knees bent. Gently pull the knees toward the chest until you feel a stretch but no pain.
If you wish, put your hands behind your knees and use them to pull your legs forward.
Hold for 10 seconds. Repeat 10 times.
The chair
Standing, his back against a wall, his heels about two steps from the wall, spread to the shoulder width.
When retracting the abdominal muscles, slowly slide along the wall until the knees are bent at about 90 degrees, as if you were sitting. If this is too difficult, bend your knees at a 45-degree angle and continue gradually. Count to five, then slowly climb up the wall.
Repeat 10 times.
Conclusion
These 10 simple exercises are not only a good way to stretch the body and incorporate a little more activity into your day: they can also help relieve back pain. Try them for a few weeks to see if your pain improves.
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