One of the most vulnerable parts of the body is the lower back. In our day to day endeavors we tend to be more sedentary than physically active, for example, we drive to work which involves sitting down, get to the office, which also involves sitting down and then we get home, where we also sit down in front of the TV or on a dining chair.
Such a lifestyle will lay excessive stress on our back giving rise to back pains. But if you going through this pain, you need not worry, because we have complied some of the simple ways of back pain relief.
1. Push up back extensions
Lie on your stomach with your hands under your shoulders or put your elbows on the floor under the shoulders, whichever you find more comfortable with doing. At that point press your pubic bone forward so as to feel sensations in your lower back. Breathe all through the procedure and stay in that position for a few minutes.
2. Hamstring muscle stretch
Reinforcing and extending the hamstring muscles accomplishes solid thighs and enhances physical capacities, but keeping it tight and solid results to damage.
Lie on your back and twist one knee, circle a towel under the wad of your foot. Rectify your leg and draw on the towel, on the off chance that the lower back feels stressed, twist the other knee and place the foot on the ground. Hold it there for no less than 15-30 minutes. Do 2-3 times on every leg.
3. Crossing over
This exercise is best to be performed without curving your back and while advancing your hips keep in mind the end goal, so as to avert damage.
Lie on your back with your hands lying straight other than your body and your knees twist leaving just the heels touching the ground. Now push your heels into the floor and crush your butt. Then Lift your hips off the ground until your hips, shoulder, and knees are on a straight line after that gradually bring down your hips back to the ground and repeat the same thing for no less than 45 seconds.
4. Knee to trunk
Lie on your back with feet bowed and level on the floor, raise one knee to your trunk and the other still twisted and level on the floor. Now hold your back as it is squeezed to the floor and hold for around 30 seconds. Bring down your knee and repeat with the other leg.
5.Reverse Hip Raises
Lie facedown on a bench with your torso on the bench and your hips off it. Keeping your legs nearly straight, lift them until they are in line with your torso. Squeeze your glutes, raise your hips, and pause; lower to the starting position. Do 3 sets of 15.
Note: You can also do this exercise with a Swiss ball, placing your hands flat on the floor in front of you for support.
Lie facedown on the floor with your legs straight behind you and your arms straight down next to your sides, palms down. Contract your glutes and lower-back muscles as you raise your head, chest, arms, and legs off the floor and rotate your arms so your thumbs point toward the ceiling. Hold for 30 seconds, and then relax back to the floor for 5 seconds. Repeat three times.
All these workouts can help you put off the stress on your back but remember not to sit for long periods, instead take a walk around and often use the stairs pain.
Read next: Simple Exercises For Knee Pain Relief
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