7 exercises that will help overcome back pain
[ad_1]
Back pain is a common problem for people with a sedentary lifestyle.
However, regular exercise can reduce discomfort and prevent the condition from getting worse. Specialists of the American Mayo Clinic network advise 7 effective exercises that stretch and strengthen the back muscles.
Specialists advise to do each exercise several times during the first training session. Then increase the load by the number of sets for each exercise.
Importantly! Doctors warn that it is better to do exercises in case of long-term back pain or after injuries under the supervision of a physiotherapist.
| Photo: ridofranz/Depositphotos |
Pulling the knees to the chest
Lie on your back, bend your knees, and place your feet on the floor. Then pull one knee up with both hands and press it to your chest. In this exercise, it is also important to tense the abdominal muscles and not lift the back from the floor. Stay in this position for five seconds.
Return to the starting position and repeat with the other leg.
This exercise can also be done with two legs at the same time.
Experts advise to do 2-3 sets of this exercise.
 |
| Performing the exercise: technique |
Stretching of the lower back
Starting position: lie on your back, bend your knees, and put your feet on the floor. Keep your shoulders firmly pressed to the floor.
To stretch your lower back, slowly bring your bent knees to the side and hold this position for 5-10 seconds.
Return to the starting position and do the exercise in the other direction.
Perform 2-3 times on each side.
 |
| Back exercise technique |
Lower back flexibility exercise
Lie on your back, bend your knees, and place your feet on the floor. Tighten the abdominal muscles so that the lower back is pulled up from the floor. Hold for 5 seconds and then relax.
Straighten your back, press it to the floor. Hold for 5 seconds and then relax.
Repeat the exercise several times, gradually increasing the number of repetitions.
 |
| Lower back flexibility exercise |
Exercise “Bridge”
Lie on your back, bend your knees, and place your feet on the floor. Keep your shoulders and head relaxed on the floor and tighten your abdominal and gluteal muscles.
Then lift your hips to form a straight line from your knees to your shoulders.
Stay in this position for a few seconds, return to the starting position and repeat the exercise several times.
 |
| “Bridge” exercise: performance technique |
“Cat” stretching
Get on your hands and knees. Slowly arch your back as if you are pulling your stomach toward the ceiling while lowering your head, then reverse the position by arching your back down and reaching your head up.
Repeat 3 to 5 times.
 |
| “Cat” stretching |
Stretching the lower back while sitting
Sit on a chair without armrests or on a stool. Cross the right leg over the left, lean on the outside of the right knee with the left elbow, turn the body to the opposite side and stretch. Hold for 10 seconds.
Repeat on the other side. Do this stretch 3 to 5 times on each side.
 |
| Stretching the back while sitting |
Compression of the shoulder blades
Sit up straight in a chair, bring your shoulder blades together and hold this position for 5 seconds, then relax.
Do this exercise 3 to 5 times.
 |
| Compression of the shoulder blades to reduce back pain |
We will remind you that earlier we talked about 5 simple yoga asana exercises for a healthy back.
Read also: Blood pressure is best reduced by two exercises – “plank” and squats. Research
[ad_2]
Original Source Link
