Lower back pain can occur because of a sedentary lifestyle and sedentary work.
To get rid of the pain, you need to regularly perform a set of exercises. It takes a little time but very effective. These exercises will help to strengthen the back muscles, make them flexible and to improve the condition of the spine.
Exercise # 1: Relax
Become back to the wall at a distance of 20 cm from her feet shoulder width apart, stomach sucked in yourself. On the exhale, relax the neck and back. Lean in, rely on the outstretched hands. Try not to touch buttocks to the wall. Make a few “steps” with your hands forward on the floor, without rocking the pelvis from side to side. The perfect end position is: a single line, that is, heels, knees, pelvis, shoulders and head make one line. Do not cave in in the lower back, a look forward a little into the floor. Stay in this position for 5 seconds. Then raise the pelvis up, make a few steps with hands to feet, round your back and slowly return to the starting standing position.
In this exercise, we correct the posture, strengthen the muscles and spine. Throughout the exercise, the stomach should be retracted.
Exercise # 2: Looking for balance
Kneel down near a wall, lean on hands, elbows prosohnut, knees shoulder width of the pelvis, the abdomen retracted. Slide leg back on the inhale, not touching the thigh of the wall. Severing the foot from the floor and seemed drawn over her back on the exhale. Return to the starting position. The back does not Flex. Do the movement slowly. Repeat 10 times on each leg. Through this exercise, you will improve motor coordination, strengthen the muscles of the back and hips and improve blood circulation in the body.
Exercise # 3: Relax
Sitting on his knees, back rounded, stomach, hands forward the bed. Delayed for 15 seconds. Then back to the starting position. Exercise is excellent relieves fatigue from the back.
Exercise # 4: Chic posture
Lie on your right side, right arm, body and legs – this is one smooth line. The stomach pulls into itself. The left hand put on waist or in front of him for balance. Gradually raise your left leg up, toe. Next, slowly drop the leg. Do 10 times for each leg.
Exercise # 5: Excellent flexibility
Lie on the floor, legs bent at the knees, put foot on the chair, arms along the body. Inhale and raise the tailbone up and out – the most high raised thighs, rounding the back. Support on the blades. Down slow. Do 10 times. This exercise will help you develop flexibility of the joints.
