Did you Know that about 80 percent of the population will suffer from low back pain at least once in their lifetime? The worst thing is that it is an intense pain that can be difficult to remove or relieve without help.
While you can go with your doctor, massage therapist or chiropractor, did you know that you can also leave your wallet intact and help yourself?
There Is an endless workout you can do from the comfort of your home to alleviate back pain, and at the same time contribute to your overall health!
Now It’s time to start. Be careful when you do the numbers six and nine in front of your neighbors ‘ eyes if you don’t want to ride a show!
1. Hamstring stretching
Hamstring muscle stretching is one of the most beneficial exercises for back pain. What’S more, it’s an exercise you can do in many different ways. Whether you want to improve your thigh muscles or alleviate the pain of sciatica, try the stretches of the hamstring.
Sit on the edge of your chair, stretch one leg in front of you with your heel on the floor and push your stomach towards your thighs without moving your body. Hold for 30 seconds with each leg, repeating three times each.
2. Grips of shoulder blades
If your back pain is becoming so severe and regular that not even your partner wants to hear your complaints again, then it might be time to act with the shoulder-blade grips.
This Discreet But effective exercise is one you can do from the comfort of your chair. Start with a decent posture, then pull the shoulder blades off the back (as if you were holding the wings of a chicken backwards). Hold this position for about ten seconds, then release.
3. Weightlifting
Lifting weights is an exercise that you will want to consult with your doctor first. It’s Not going to be useful for everyone, and it could end up doing more damage than good, especially if you have a sharp back pain.
However, if you lift weights correctly, you should not hurt your back, but rather help alleviate any chronic pain you are suffering. Find Out with your doctor if it is something you should try along with other types of exercise.
4. Knee-to-chest stretching
Did you Know that exercise can be something more than something that makes you sweat and feel bad? When it comes to relieving back pain, you can rely on activities like knee-to-chest stretching to help you.
This exercise involves lying on your back (therefore it is not difficult), with knees bent and feet resting on the ground. Take a knee to your chest with your back pressed against the ground, then hold that position. Repeat with the other leg.
5. Bridges
Bridges help develop a variety of muscles that benefit more than just your back. It’s Also an exercise that can be fun while you build muscles that you thought were no longer serving you!
Lie on the floor with your knees bent and your heels resting on the floor, pushing the floor with your palms backwards. Squeeze your buttocks, lifting your hips up until, along with your knees, shoulders and hips, you have a «bridge» shape. Keep the pose for about five seconds before resting and repeating.
6. Cat Stretch
You may want to close the curtains for this as you can get some fun looks from your neighbors! The stretching of the cat, although a little unusual, is very beneficial for back pain. We Can describe it below, or why not see what your cat is doing right now?
Put on your hands and knees, bow your back up and then let it back on the ground. Repeat twice daily up to five times.
7. Partial Abdominals
There Are Many things you can’t do when you have back pain, like putting on your socks or even jumping out of bed with the enthusiasm you used to have. Partial abdominals, however, are something you can do, and can be useful to strengthen your stomach and back muscles.
Lie on the floor with your feet resting on the floor and knees bent. Cross your arms over your chest and move your body upward so you feel the pressure in your abdomen. Repeat 10 times and then rest.
8. Knee Rotations
If you want to relieve back pain without the need to take medicine, then it may be time to test your knee rotations. Although It is not the most elegant exercise, it is effective.
Lie on your back with a towel rolled under your head. Put your knees together, flexed, and put your chin under your neck. Roll sideways with knees folded together, then back to center. Rinse and repeat!
9. Pelvic Inclinations
If you have blinds or curtains in your house, now is the time to use them.It’S time to test your pelvic inclinations to help you with back pain, but be careful where you do it, as it seems to be a not very refined exercise!
Lie on your back, bend your knees with your feet firmly resting on the floor and squeeze your stomach. Then tilt the hips and pelvis upward, inhaling and exhaling. Try it 10 times, twice a day.
10. Sit on the wall
Sitting on the wall may seem easy to do, but it’s harder than you think! You Must stand about 10 inches away from a wall and lean against it. Lower your body until you are seated against the wall, holding with your back and knees.
The best way to perform this exercise is to pretend that there is a chair behind you. Hold your position for 10 seconds before taking a break.
Conclusion
Back pain is a true… well, pain! No doubt about it. It Can come when you least expect it, with your daily tasks being an instigator or aggravating.However, you don’t have to rely on many pills, potions and voodoo magic.
Instead, you can test a series of back exercises that work to strengthen your muscles and relieve pain. While you won’t get points for elegance and class when you master the pelvic inclinations, you’ll feel a lot better after you do it!
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