4 Exercises for Back Pain

One of the most vulnerable parts of the body is the lower back. In our day to day endeavors we tend to be more sedentary than physically active, for example we drive to work which involves sitting down, get to the office, which also involves sitting down and then we get home, where we also sit down in front of the TV or on a dinning chair.

Such a lifestyle will lay excessive stress on our back giving rise to back pains. But if you going through this pain, you need not worry, because we have complied some of the simple ways of back pain relief.

1. Push up back extensions

Lie on your stomach with your hands under your shoulders or put your elbows on the floor under the shoulders, whichever you find more comfortable with doing. At that point press your pubic bone forward so as to feel sensations in your lower back. Breathe all through the procedure and stay in that position for few minutes.

2. Hamstring muscle stretch

Reinforcing and extending the hamstring muscles accomplishes solid thighs and enhances physical capacities, but keeping it tight and solid results to damage.

Lie on your back and twist one knee, circle a towel under the wad of your foot. Rectify your leg and draw on the towel, on the off chance that the lower back feels stressed, twist the other knee and place the foot on the round. Hold it there for no less than 15-30 minutes. Do 2-3 times on every leg.

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3. Crossing over

This exercise is best to be performed without curving your back and while advancing your hips keep in mind the end goal, so as to avert damage.

Lie on your back with your hands lying straight other than your body and your knees twist leaving just the heels touching the ground. Now push your heels into the floor and crush your butt. Then Lift your hips off the ground until your hips, shoulder and knees are on a straight line, after that gradually bring down your hips back to the ground and repeat the same thing for no less than 45 seconds.

4. Knee to trunk

Lie on your back with feet bowed and level on the floor, raise one knee to your trunk and the other still twisted and level on the floor. Now hold your back as it is squeezed to the floor and hold for around 30 seconds. Bring down your knee and repeat with the other leg.

All these workouts can help you put off the stress on your back, but remember not to sit for long periods, instead take a walk around and often use the stairs pain.

Image Courtesy by: health.com, physiostrength.com

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