How to remove lower back pain in 10 minutes. 3 effective exercises from the trainer

How to remove lower back pain in 10 minutes. 3 effective exercises from the trainer

One important rule – do this workout every day.

Painful sensations interfere with life, they distract from the usual activities, constantly reminding of themselves. One of the most common is pain in the lower back. Sometimes it is even difficult to find a position in which it would not be. But you don’t have to do it anymore, you just need to spend 10 minutes on simple exercises that will help you get rid of it.

Stretch trainer and certified personal fitness trainer

Low back pain is one of the most common reasons to go to the doctor. There are many reasons for its occurrence, such as spinal injuries, problems with intervertebral discs, sprains and so on. But fortunately, there are exercises that will help relieve the pain syndrome.

Curls lying down

Technique

• Lie on your back, bend your legs at the knees, put your feet together.
• Arms stretched diagonally downwards with palms in the floor.
• Pelvis in a neutral position, feel the support in the sacrum.
• As you inhale, gently lower your knees to one side: knees are lowered, pelvis is pulled away, go to the lower ribs, keep your shoulder blades on the floor.
• During the movement turn your head to the opposite side.
• As you exhale, return your knees and head to the starting position, the movement starts from the ribs, through the pelvis and to the hips.

Perform 10-15 repetitions per side at a relaxed pace.

Gluteal bridge

Technique

• Lie on your back, bend your legs at the knees, place your feet at the width of the pelvis and parallel to each other.
• Arms lie along the torso with palms down.
• Take an inhale and on an exhale perform a posterior tilt of the pelvis, the pubic bone tends upwards (imagine that you have a basin with water and you need to pour water on yourself).
• Pulling away from the floor vertebra by vertebra, go up to the shoulder blades.
• At the end point take a breath and on the exhalation go down, the movement starts from the sternum, at the end point put the pelvis in the starting position.
• When going up, make sure that the ribs do not stick out.
• Legs do not fall apart, knees are exactly looking up. There should be a straight line from the knees to the sternum.

Perform the exercise 10-15 times at a relaxed pace.

Do this complex every day. It will help relieve pain syndromes. But remember that relieving pain does not mean destroying its cause. If back pain torments you constantly, see a doctor.