No, this article is not for the elderly and the like. You know yourself that now every second back problem. Well, you do not be discouraged, we have assured you and picked up for you a few exercises that will help you get rid of back pain or prevent it. This is especially useful for you if you work in an office, well, or if you just have a fixed job and by the middle of the working day you begin to suffer from back pain.
Bear in mind that although these exercises and lungs, they still need to be done carefully. So, if you feel pain or discomfort, then give yourself a break, well, or just stop doing the exercises. Do not forget to warm up and stretch your muscles before starting workouts. Make a good stretch, hold each pose for stretching for 20-30 seconds. If ready, let’s get started.
1. Bottom plastic
You need to strengthen the lower abdominal muscles, as these muscles work together with the lower back. This means that if the lower abdominal muscles are weak, then you can pull the lower back, and this is quite painful.
To strengthen this muscle group, perform the following exercise. Lie on your back, bend at the knees. Inhale, and as you exhale, lift one knee toward the chest. When you exhale, put your foot on the floor. Repeat the exercise six to eight times on each leg.
2. The transverse muscles
It is very important to strengthen the transverse abdominal muscles, which provides great support for the lower back. For many people, these muscles are extremely weak, and this can lead to back pain. A very simple and safe way to strengthen these muscles is to do the following exercise.
Lie on your back, put a small pillow under your head and bend your knees. The legs should be shoulder level apart and placed on the floor. Keep your upper body relaxed. Take a deep breath and strain your abdominal muscles, lie down for 5-10 seconds. When you exhale, relax your abdominal muscles. Repeat five times.
3. The bridge
Old and kind. We were taught this in elementary school. It’s time to remember this exercise.Of course, lie on the floor. By the way, this is not the bridge where you need to raise hands in addition to assholes. So, you lay down – spread your legs shoulder-width apart. Now raise and lower your hips. Repeat this simple exercise 12 times.
4. For the pelvis
Lie on the floor, put a pillow under your head. Bend your legs and arrange them like last time. Strain your abdominal muscles and press your lower back to the floor. In this case, the upper body should remain relaxed. Between the back and the floor there should be a small arch, under which a cockroach can crawl without obstacles. Now relax your muscles. Repeat this exercise 8-12 times.
Or rather, stretching the lower back. This will definitely help you cope with back pain. Stand on all fours. Your knees should be right under your hips. Make sure the spine is in a neutral position. Keep your head at spine level. Take a big deep breath and as you exhale slowly lower your heel to the heels. Hold the stretch for 20-30 seconds. Repeat six to eight times.
Here, too, everything is simple, and you did it more than once. Keep such a stretch for 20-30 seconds, twice for each leg.
7. For the spine
Lie on your back and put a small pillow under your head. Keep your knees bent and together. Upper body should be relaxed. Take a big and deep breath and as you exhale, turn your knees in one direction, keeping both shoulders on the floor. Return to the starting position. Repeat six to eight times, alternating sides.