No matter how old you are. Almost every person on this planet once or more have experienced unpleasant pain in the lower back. Here are 14 exercises, which you will facilitate.
If the pain with each day getting stronger, then you will definitely worth seem doctor. As a precaution, you can choose two-three exercises from the list and do it regularly. However, in any case a bad choice of exercises can only harm, and we strongly recommend you to solve all your problems self-medicate.
Inversion table — this is a great way to stretch your back muscles at the expense of gravity. If you are experiencing regular pain in the back purchase this table will be the best investment.
The posture of the serpents
The posture of snakes — is this pose from yoga, which will serve as a good preventative exercises for the back. Be sure to keep your feet together, and drag the shoulders up, as it is possible stronger.
When performing this exercise is not to open the shoulders from the ground and try to touch the knee on the opposite side.
The child's posture
Lie on the floor, grasp your hands behind your knees and pull them to your chest. The lower part of the back it is possible to your floor. Hold this position for 15-30 seconds.
Stretching on the ball
If after a hand you have the ball, you can even use it. Lie down with your belly on the ball and try to relax. You can lie on the ball as much as you want.
Maintain the foot in static
This exercise does not require any effort. At the position where the legs are placed over the back, allows you to keep the blood from the lower part of the back and soothe the pain.
Stretching on the hyperextension
Exercise on the hyperextension recalls the same on the ball. Here is just a simulator will certainly demonstrate, that in every hall. Get original position and slowly stretch your back, hold this position for 15-30 seconds.
Stretching the hips
Get the original position on your back, bend one leg at the knee and place them on each other. Pull the legs towards the chest, thus stretching the thigh muscles and the back.
This exercise is worth to carry out if you don't have any back problems. It is perfectly develops muscles of the back and prevention. However, if you already are experiencing pain in the back, then it is strictly contraindicated.
Sometimes back pain can be caused by weak muscles of the press. Exercise "the prayer" perfectly strengthens all the abdominal muscles, but for its fulfilment will have to be in the gym.
Exercise on the ball
If you don't like going to the gym and at home you have a fitball, then with its help it is possible to perfectly replace some of the exercises. Get the original position, put both your hands behind your head, bend down, flexing the muscles of the back, then climb to the original position. Repeat several times.
The technique of the exercise is the same as in the previous case. If you have access to a hyperextension, then, using this exercise can strengthen the muscles of the back.
Lifting the pelvis
Get the original supine position. Push the lower part of the body upside down and linger briefly in this position. To complicate the exercise, you can put on your stomach bigger weight.
Breaks at work
How to get rid of back pain, is only possible with the help of exercise. Take breaks every hour and get up from a chair. By doing this you will be able to warm your back and muscles due to the change of position.