Exercises to help relieve back pain

No one is safe from the appearance of lower back pain, because it can disturb people who lead a completely different lifestyle. By doing the 7 exercises for the back described in the article, it is possible to relieve pain and begin to enjoy every day again.

1. Lying on your back, bend your right leg at the knee. The left leg needs to be straightened and lifted up, then pull it with your hands towards you.
Do not change the position for 20 seconds. Repeat the same for the second leg.

2. Bend your knees while lying on your back. Grasp your left leg with both hands behind the knee, pull it towards you. In this position, you need to linger for 20 seconds. This exercise should also be repeated 2 times for each leg.

3. Lie on your back, take your right hand to the side, while the left leg – straight. Try to touch the opposite side with your right knee. If difficult – help yourself with your left hand. In this position, you need to linger for 20 seconds.

4. Bend your left leg at the knee. Then put the right foot on the left, while turning the knee to the side. Next, slowly pull your left leg towards you. Hold the position for 30 seconds.

5. You need to get on your right knee, and then pull your leg. Do not change this position for 30 seconds. Repeat the same thing, changing legs.

6. Lying on your right side, bend your left leg at the knee, holding your ankle with your left hand. After gently, slowly pull the ankle with your hand in such a way as to create tension on the inside of the thigh. At the same time, it is important to ensure that the back does not bend. Hold this position for 30 seconds. Repeat the exercises and lying on your left side.

7. In order to begin the final 7th exercise for the back, you need to stand at arm's length near the table. Slightly bending your shoulders, bend forward so that it is possible to reach the table with your hands. The arms should be kept straight and the head at shoulder level. Hold this position for 10 seconds. After that, stand up straight and bend to both sides alternately.

These simple yet effective exercises will help you get rid of lower back pain and regain freedom of movement. Properly performed loads can not only relieve you of discomfort, but also prevent the development of serious complications.