Office workers are aware of the situation when sudden back pain brings not the most pleasant sensations. Cause of discomfort – sedentary work, when there is not enough time for long breaks for warm-up.
Not all enterprises are equipped with special rest rooms where subordinates can easily relieve tension from the ridge. Therefore, care for a healthy back is on your shoulders. The editors of estet-portal.com suggest considering exercises for back and lower back pain, the duration of each of which takes no more than a minute.
Exercises for back pain and low back pain: why it is important to do them
You have probably heard the statement that all diseases come from the back. And there is a huge amount of truth in this, since it is in the ridge that the roots are located, where the nerves are collected, which are responsible for the functioning of the body systems and different parts of the spine. Feeling discomfort in the back, you should take action, and not hope for a chance. An effective and affordable method of therapy – it's exercise.
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The presented classes do not need a special place of training. It is enough to find a flat surface to perform the exercises, where you can lie down. A positive result is felt after regular activities: every day 3 times a day. That's not much considering each class is only 60 seconds long.
Read also: Exercising in bed: 9 healthy exercises for joints
Strengthening and Stretching the Spine: Exercises for Back and Lower Back Pain
Classes affect the spine, strengthening the abdominal and back muscles. To define – did you perform the exercise correctly, listen to your feeling, there should be a slight sipping in the lower back.
Perform a technique in any of 3 ways:
1. Lying on the floor, gradually bend your knees to the side, and at this time turn your head to the other side, focusing on your knees. Make sure that the shoulders are pressed to the surface, freeze in the position for 10 seconds and perform the manipulation in the other direction. Do 4 reps.
2. In a prone position, bend one leg at the knee and hook it with the foot of the knee of the opposite leg. Bend your bent knee outward, while moving your head to the other side, change your leg. Do 20 reps.
3. Slowly alternately in a supine position, tilt your knees to one side, and your head simultaneously to the other, and then change direction. Do 10 reps without a break.
Read also: 7 types of pain that cause – stress
3 easy ways to strengthen your thoracic spine
Exercises for back pain and lower back involve strengthening all parts of the ridge. The following classes target the abs and mid back.
Types of training:
1. Exercise "Cat". In the position on all fours, relax and regulate your breathing. It should be deep and slow. Arch up (like a cat from sudden surprise) and fix in this position for about 30 seconds.
2. Camel Workout in the same position, while maintaining deep breathing, bend down to the surface to form a reverse arc, and also freeze in the pose for 25-30 seconds.
3. On all fours, bring one knee up to your chest and try to reach your forehead, then straighten your leg so that it is parallel to the surface. Change the leg and repeat the exercise.
Perform the indicated techniques 10 times at a slow pace.
Read also: 10 effective exercises for knee health
Strengthening the lower back: how to do the activity
Pain in the lumbar region is not only a concern for people with a sedentary lifestyle, hard physical work, improper sleeping posture cause pain. The following exercises will help strengthen the lumbar region:
• lying on your stomach, press your pelvis to the floor, and slowly lift your chest up. Slowly perform 10 manipulations;
• while lying on your stomach while inhaling, pulling up one knee, try to touch it to the elbow of the opposite hand, straightening the bent knee and at the same time pulling the other to the opposite elbow. The technique resembles the famous "bicycle", only there are no circular movements. Do 10 repetitions.
Pain in a vertebra not only brings discomfort, but can cause many diseases of the spine. Exercises for pain in the back and lower back will help get rid of pain and prevent the development of diseases. As you can see, they are easy to perform, and most importantly, quickly and efficiently.
Read also: 10 exercises to help with lower back pain
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