These exercises are worth doing every day if you suffer from back pain. Only 7 minutes and 7 simple exercises will ensure harmony, good standing, and well-being! If you are forced to lead a sedentary lifestyle and you already have back pain – these seven exercises will be the right remedy for you.
The complex consists of movements that simultaneously strengthen the muscles and promote better stretching.
After these exercises back will be able to withstand the load and remain at the same level! In addition, the pain will disappear. Don’t waste your time and start doing these 7 simple exercises that will relieve pain very quickly
Exercises for the back pain
1. Hamstring Floor Stretch
Raise your right leg in a lying position and hold it up for 30 seconds. Repeat twice for each leg.
2. Knee To Chest Stretch
Pull your knee to your chest and hold it for 20 seconds. Do the same with the other leg.
3. Spinal Twist On Back
This exercise should be done slowly in back pain. After taking the position shown in the picture, hold for 20 seconds. Replace legs and twist the other side. Repeat 5-6 times for both legs.
4. Piriformis Stretch
Cross the legs and lift slightly upwards to reach the legs with your hands as shown in the illustration. Hold for 30 seconds on both sides
5. Hip Flexors Stretch
Hold for 30 sec – (both sides). Keep in mind – not to push the knee that is up past your toes (Keep your knee vertical with your toes)
6. Quadriceps Stretch Lying Down
Hold for 30 seconds. Do this on each side 2 times.
7. Total Back Stretch
Stay on your heels and start stretching your back. Do this exercise as much as you can withstand.
Finally, do not forget to stretch well.
Practice these seven exercises daily. Over time, you will be assured that these exercises will not only ease your back pain but will also make your figure more graceful.