Many people suffer from back pain, sometimes it appears after long day of working, or after exercises, playing with kids, or you already have accepted back pain as part of your aging process. Here we have couple exercises to relieve you from back pain. Firstly you need to warm up than proceed as it is described.
Lie down on your back with your knees bent and feet flat on the floor. In this relaxing position, the small of your back will not be touching the floor. Perform a pelvic tilt by tightening your abdominal muscles so that the small of your back passes against the floor. Hold for 5 seconds, and then relax. Repeat this move three times and gradually build to 10 repetitions. Next, take a deep breath and contract your abdominals on exhale, pulling your belly button towards your spine. Hold for 5 to 10 seconds. Repeat the process 10 times.
Now you should be ready to begin the exercises.
- The hamstring stretch
Hold for 30 seconds, twice for each leg.
- Knee to chest stretch.
This method helps strengthen and relax your glutes. Hold for 20 seconds for each leg twice.
- Spinal stretch.
Hold for 20 seconds and repeat the process on the other knee. You can do this as many times as you want but don’t overdo it.
- The piriformis stretch
Hold for 30 seconds and repeat with the other leg.
- Hip flexors stretch
Hold for 30 seconds and then switch and repeat.
- Quadriceps lying down stretch.
Hold for 30 seconds on each side. Do it twice on each side.
- Total back stretch
Hold this for 30 seconds and then try this:
Hold for 10 seconds on each side.