6 Stretching Exercises to Help Reduce And Relieve Lower Back Pain - HEALTYMON - healty exercise

Friday, July 5, 2019

6 Stretching Exercises to Help Reduce And Relieve Lower Back Pain



8 stretching exercises to relieve back pain
The following exercises are designed to relieve back pain and tighten certain parts of the body.

You can't have any excuse not to do these exercises. These movements both don't take much time, and you can do them anywhere and anytime. How about we start?

Knees to chest
Lie face up, bend your knees, and position your soles against the ground. Then hold one knee with both hands and pull toward your chest. Hold this position for 20 seconds.

Take a break and then apply the stretch to your other leg.

Spine flexing
Lie on your back, keeping your arms on the sides, flexing your legs as far as you can lift up.

Then tilt one side of your hip slightly to the other side of your body so that one leg crosses over the other diagonally.

Hold this position for at least 20 seconds and then flex the other leg.

Leg yawns on the floor
Lie face down with your two knees broken and your arms standing on the sides.

Extend one leg towards the ceiling and try to hold it for 30 seconds.

Rest for 10 seconds and then repeat Series 2 with each leg.

Hip flexing exercise
While standing straight, extend one foot forward and the other to the back, break your leg in front and create a 90-degree angle with your knee. Tilt your back so that your knee almost touches the ground.

Stay in this position for 30 seconds and repeat with your other leg.

Quadriceps ground yawning exercise woman engaged in quadriceps movement
Lie down on one side of your body and lean against your arm where you put your head down.

Pull your upper leg backwards and hold it with your hand on the same side. Stay in balance for 30 seconds and then repeat with the other side.

Whole back stretch
Apply this yawning motion standing, with your back tilted backwards, with your feet pressed neatly and your arms curled up, holding onto a bar or backing up from somewhere.

Stretch as long as you can to keep your balance. Don't push yourself hard enough to suffer. Hold this position for 30 seconds.

Pear-shaped yawn
Lie face down, your legs in the air and your knees broken. Put your hands under your hips and hold this position as long as you can.

Cross one leg over the other and hold it for 30 seconds. Then repeat the same for the other side.

Yoga posture for ankles
Sit with your knees broken, let the soles of your feet touch each other.

Keep your back straight, close your eyes and use your hands to maintain the position of your feet. Hold this position for 30 seconds, rest for 10 seconds, and then repeat 2 or 3 times.

Remember!
If this routine does not help treat your back pain, it would be a good idea to see your doctor.

Sometimes this type of pain may be a sign of a problem that requires attention, for example,:

Herniated disc
Sciatica
Kidney stones
Infections
Endometriosis
Fibromyalgia
Damaged discs
Arthritis
Lumbar stenosis