Three SIMPLE exercises that will remove sciatic nerve and lower back pain
Three Simple Back Pain Exercises to Make Life Easier
Low back pain is one of the most unpleasant sensations that a person can experience. She literally immobilizes and does not allow you to think about anything else. According to statistics, a third of the adult population suffers from back pain at least sometimes, and this figure only grows over the years. Fortunately, even with a sedentary and sedentary lifestyle, discomfort can be minimized.
Here are three simple exercises to get rid of discomfort in the lower back. They are easy to do, they do not take much time, but the effect will surpass all expectations.
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Get on your knees and gently bend your legs so that the pelvis drops to your heels. Then spread your knees wide and tilt your body toward the floor. Lower your head and extend your palms as far forward as possible. Keep your arms straight and your buttocks on your heels. In this case, the back and neck are slightly rounded. Lock the end position for 30 seconds, and then straighten and return to the starting position. Avoid any painful sensations during exercise.
This position is actively used in yoga to relax the back and relieve tension. In addition, it relieves pressure on the intervertebral discs, which also helps relieve discomfort.
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Get on all fours. As you exhale, round your back, pull your shoulder blades up and draw in your chest as much as possible. The head is directed downward. Hold this position for 10 seconds. Then take a deep breath and arch your back as much as possible. Gently lift your head and pull your pelvis up. The chest should be as open as possible. Lock this position for 10 seconds, then return to the starting position.
If there is no discomfort, you can do 10-15 repetitions. The cat exercise helps to stretch and strengthen the muscles of the lumbar spine and effectively relieves back pain.
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Bending forward from a standing position
Stand with your feet shoulder-width apart or wider, back straight, neck extended downward. Exhale smoothly and lean forward. The back mustand to remain straight, the knees should also not be bent. Rest your hands on the lower leg. Stay in a crouched position for a few seconds and then straighten your back. Repeat five times or until discomfort occurs.
Features of exercises for the lower back
When performing complexes for the lower back, it is important to take into account several points. To relieve pain and prevent its occurrence in the future, it is necessary to combine stretching exercises and strengthening the muscles of the lumbar spine. With back pain, it is necessary to be extremely careful about the level of stress and avoid sudden movements that can aggravate the situation.