Just 3 exercises will help you get rid of back pain

Back pain can occur due to many reasons: a sedentary lifestyle, an uncomfortable place to sleep, stress, muscle strain after a workout. Of course, if the pain is constant, you need to see a doctor. But in many cases, you need to remove the spasm from the muscles, and our selection of exercises will help.

hatha yoga instructor

The exercises are aimed at improving the cardiovascular system and stretching the back muscles. They relieve pain and reduce the risk of discomfort.

Child’s pose

This basic yoga pose helps to gently stretch the lower back muscles, which are often under tension.

Technique

• Stand on all fours. Arms should be placed under the shoulders and touch the floor, knees – under the hips.
• Stretch forward, extending your arms.
• Slowly sit with your hips on your heels, lowering your head and chest as your arms drop to the floor.
• Hold this position for 20 to 30 seconds.

About what exercises will help to correct posture, told in the material.

Pose “cat-cow”

This exercise makes the muscles of the lower back move in two directions, stretches them and helps to soothe pain.

• Get on all fours. Your outstretched arms should be placed under your shoulders and your knees should be under your hips.
• The knees and hands rest on the floor. Your spine should be parallel to the floor in this position.
• Round your back like a cat does by spreading your shoulder blades. Hold this position for five seconds.
• Relax and allow your abdomen to gently assume the starting position. Rest in this position for five seconds.
• Repeat these movements for one minute.

Lower back twists

This movement helps to stretch not only the lower back, but also the gluteal muscles, which can spasm, causing pain.

• While lying on your back, bend your legs at the knees, bring them together and extend your arms, assuming a T-pose.
• The legs should be turned to one side, trying to touch the floor.
• The shoulders should be immobile.
• Fix this position for 20-30 seconds, then return to the starting position and repeat the exercise in the other direction.
• If it is too difficult to do this stretch, put a pillow or a rolled-up blanket under your knees.

These exercises can be performed without special training. However, remember that you need to warm up the muscles, so as not to harm yourself. With regular performance from back pain will not leave a trace.

About how to sit properly at the desk, so as not to spoil the posture and do not feel discomfort, told in the article.