Back pain can come at the most inopportune moment. You have two options for solving this problem: pills and exercises for back pain. The first will quickly relieve the pain, but you will have to prepare for the fact that she will return. The second will require you to take care of the health of your spine, but it will give you back the ability to do everyday things without fear of breaking your back again. We talk about the best and accessible exercises for your lower back.
What exercises to do for back pain: 10 best
Weak muscles — The most common cause of back pain, which can occur at any age and body type. For example, people who are forced to sit all day are especially at risk. But professional athletes, young mothers and those who like to tinker in garden are also prone to back pain.
Pain in the lower back occurs due to the fact that the internal muscles that hold the spine are not sufficiently strengthened. This reduces blood circulation, as a result of which the joints and the spine receive less nutrients. It is impossible to cure muscles with injections and ointments. They only alleviate unpleasant symptoms. Therefore, doctors advise patients to do exercises regularly for back pain.
Read also: Correct posture: learning to stand like a king
Such exercises are aimed at stretching the muscles of the back and strengthening them. Exercises have no contraindications and you can perform them with moderate pain in order to alleviate your condition.
1. Lean forward
Stand up straight with your legs slightly apart. Very slowly and carefully lean forward. First, the head leans, then the shoulders, and so gradually you need to reach your feet with your hands. Then slowly rise, straightening the spine.
2. Rocking
Lying on the floor, pull your knees up to chest and grab them with your arms. Now swing from side to side. Breathe slowly and deeply.
3. Raising the pelvis
Lying on the floor, bend your knees and press feet to the floor. Now simultaneously raise the pelvis and the straight left hand, which is placed behind the head. Lower your pelvis and arm, and repeat with your right arm.
To rise, pull one knee to chest, wrap your arms around it, and assume a seated position.
Read also: Learning Asanas in yoga in water: what a beginner needs to know
4. Ball
Sitting on the floor, clasp your knees. Now sway like a ball without letting go of your hands. The back should be round.
5. Abs Exercises
Get down on the floor, put your hands under your head, joining your palms in a lock. At the same time, lift your shoulder blades off the floor and your knees. Alternately raise one knee to opposite elbow.
6. Relaxing pose
Sit on your knees, lower your buttocks to your heels, and extend your straight arms in front of you. The head should be lowered to the floor, breathing is slow and deep, palms stretch forward.
7. Swimmer
Stand on all fours and raise one arm and opposite leg. The back and head should form one straight line (the head cannot be lowered and raised up). Hold this position for as long as you can. Rest and repeat with the other arm and leg.
8. Tree
Stand up straight, lift one leg and place your foot on thigh or calf (depending on your stretch). Fold your hands in front of you, pressing your palms to each other. Try to keep your balance. Change your leg.
9. Half Squats
Feet hip-width apart, arms apart. Now slowly lower yourself to the floor, as if you were sitting on a chair. Keep your back straight and shoulders down. Breathe slowly and deeply.
Read also: Yoga for the back: the best asanas for a healthy spine
10. Knee raises
Stand up straight, feet hip-width apart, arms at your sides. Raise one knee and stay in that position for a few seconds. Do the exercise alternately for each leg.
How to keep your back healthy: 6 tips
Healthy Back — it's not only life without pain. Our spine is also responsible for a beautiful posture, gait and the ability to lead an active lifestyle. We think it's worth trying to keep him healthy.
Prevention of diseases of the spine:
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When sitting, try to change positions more often. Don sit uncomfortable positions for a long time, take breaks, walk around the office, do office exercises.
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Sleep on orthopedic mattress.
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Maintain a healthy weight.
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Eat more seafood, legumes and dairy products.
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Get in the habit of doing yoga or dancing.
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Lift weights correctly. Bend your knees first before lifting heavy bags.
Read also: We treat the spine with movement: exercises for osteochondrosis
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