How to get rid of back pain? Simple exercises you can do at home

Three simple exercises for lower back pain that will make life easier

August 19, 2020, 14:45 MSC

To keep the muscles of the back from stagnating, it is enough to devote at least a few minutes a day to exercise.

Lower back pain is among the most unpleasant sensations that a person can experience. It literally immobilizes and does not allow you to think about anything else. According to statistics, a third of the adult population suffers from back pain at least sometimes, and over the years this figure is only growing. Fortunately, even with a sedentary and sedentary lifestyle discomfort can be minimized.

We tell you about three simple exercises to get rid of discomfort in the lower back. Perform them easily, they do not take a lot of time, but the effect will exceed all expectations.

Turinys

Child’s pose

Kneel on your knees and gently bend your legs so that the pelvis falls on the heels. Then spread your knees wide and tilt your body towards the floor. Lower your head and stretch your palms as far forward as possible. Your arms should be straight, and your buttocks should not come off your heels. At the same time, the back and neck are slightly rounded. Fix the extreme position for 30 seconds, and then straighten up and return to the starting position. Do not allow painful sensations during the exercise.

This pose is actively used in yoga to relax the back and relieve tension. In addition, it eases the pressure on the intervertebral discs, which also helps to get rid of discomfort.

“Pussycat.”

Stand on all fours. As you exhale, round your back, pull your shoulder blades up and maximally retract your chest. The head is directed downwards. Hold in this position for 10 seconds. Then take a deep breath and maximally bend in the back. Gently lift your head and pull your pelvis up. The chest should be maximally opened. Hold this position for 10 seconds and then return to the starting position.

If there is no discomfort, you can do 10-15 repetitions. Exercise “pussycat” helps to stretch and strengthen the muscles of the lumbar spine and effectively gets rid of back pain.

Forward bends from a standing position

Place your feet shoulder-width apart or wider, back straight, neck stretched down. Exhale smoothly and lean forward. Your back should remain straight and your knees should not be bent either. Rest your hands on your shin. Stay in the flexed position for a few seconds and then straighten your back. Repeat five times or until discomfort appears.

Features of exercises for the lower back

When performing complexes for the lower back, it is important to take into account several points. To relieve pain sensations and prevent their occurrence in the future, it is necessary to combine stretching exercises and to strengthen the muscles of the lumbar region. In case of back pain, it is necessary to be extremely careful about the level of load and avoid sudden movements that can aggravate the situation.

Severe low back pain can indicate serious illnesses, so you should consult a doctor if you experience prolonged discomfort.