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.

Three Simple Back Pain Exercises to Make Life Easier

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Discomfort in the neck is not only uncomfortable but can also be dangerous. Fortunately, it is not that difficult to deal with.

Child's pose

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.

Three Simple Back Pain Exercises to Make Life Easier

Photo: istockphoto.com

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.

Three Simple Back Pain Exercises to Make Life Easier

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Stretching exercises that will make going to the gym more effective.

Kitty

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.

Three Simple Back Pain Exercises to Make Life Easier

Photo: istockphoto.com

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.

Three Simple Back Pain Exercises to Make Life Easier

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We make these mistakes every day, not knowing how they affect the back.

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.

Three Simple Back Pain Exercises to Make Life Easier

Photo: istockphoto.com

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.

Severe lower back pain can indicate serious illness, therefore, with prolonged discomfort you should see your doctor.

Back Pain Relief Exercises & Stretches - Ask Doctor Jo

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