How to get rid of back pain
No, this article is not for old men and the like. You know that now every second of a back problem. Well, do not be discouraged, we have you covered and picked up for you several exercises that will help you to get rid of lower back pain or to prevent it. You this is especially handy if you work in the office, well, or if you just have a fixed job and by the middle of the working day you begin to suffer from pain in the back.
Note that even though these exercises and light, they still need to be done carefully. So, if you feel pain or discomfort, give yourself a break well, or even stop to do the exercises. Don’t forget to warm up and stretch your muscles before you start training. Do a good stretch, every pose stretch hold for 20-30 seconds. If ready, let’s get started.
1. The bottom plastic
You need to strengthen lower abdominal muscles, as these muscles work together with the lower part of the back. This means that if lower abdominal muscles are weak, then you can pull the lower back and is quite painful.
In order to strengthen this group of muscles, perform the following exercise. Lie on your back, bend feet in knees. Inhale, as you exhale raise one knee towards your chest. When you exhale, put your foot on the floor. Repeat the exercise six to eight times on each leg.
2. Transverse muscle
It is very important to strengthen the transverse abdominal muscles, which provides greater support for the lower back. Many people these muscles are very weak, and this can lead to back pain. A very simple and safe way to strengthen these muscles following exercise.
Lie on your back, put a small pillow under your head and bend your knees. Feet should be at shoulder level to each other and placed on the floor. Keep your upper body relaxed. Take a deep breath and tense your stomach muscles, lie down so 5-10 seconds. When you exhale, relax your abdominal muscles. Repeat five times.
3. The bridge
Old and good. We have been taught in elementary school. It is time to remember this exercise.
Of course, down on the floor. By the way, this is not the bridge where you need to raise in addition to ass still up. So, you went to spread your legs shoulder width apart. Now raise and lower the hips. Repeat this simple exercise of 12.
4. For pelvis
Get on the floor, put a pillow under his head. Bend the legs and spread them, like last time. Tense your stomach muscles and press lower back to the floor. The upper part of the body should remain relaxed. Between the back and the floor should form a small arch, under which no obstacles can creep cockroach. Now relax the muscles. Repeat this exercise 8-12 times.
Or rather, stretching the lower back. That will really help you to cope with lower back pain. Get on all fours. Knees should be directly under the hips. Make sure the spine is in a neutral position. Keep your head at the level of the spine. Take a big deep breath and on the exhale, slowly put the fifth point to toe. Hold the stretch for 20-30 seconds. Repeat six to eight times.
This is also simple, and you did it more than once. Hold this stretch for 20-30 seconds twice on each leg.
7. For the spine
Lie on your back and put a small pillow under the head. Keep your knees bent and together. The upper body should be relaxed. Take a big, deep breath and on the exhale bring your knees to one side keeping both shoulders on the floor. Go back to the original position. Repeat six to eight times, alternating sides.