Simple Summer Exercises to Beat Back Pain
Follow the proven exercises below and will help stretch and strengthen the lower back crowd.
If you can manage them, aim to do this routine at least once a day. Once you feel confident, you can even complete your new workout plan with walking, cycling and swimming.
The key is to gently start to get your back used for movements and work how far you can go to each position without worsening the pain.
So let's learn the routine and start getting your spine back to great health ...
Down to stretch heels
Start position: kneel on all four. Place the knees under the hips and hands under the shoulders. Do not overdo the lower back and make sure to keep your neck long, your shoulders back and your elbows unlocked.
Exercise: Slowly drag the bottom back while ensuring that the natural curve is maintained in your spine. Hold this stretch for the same deep one then return to the starting position.
Repeat this exercise 8 to 10 times.
The most important tips for success:
If you have a knee problem, avoid sitting on your heels.
Perform this exercise in front of the mirror or exercise buddy to ensure that the correct position is maintained.
Stretch only as far as you feel comfortable.
Knee-winding
Starting point: Lie down on your back and place a small flat pillow or book under your head. Bend the knees and keep them together. Make sure that the upper body is relaxed and gently tuck into your chin.
Exercise: Keep your shoulders on the floor, roll your knees to one side and follow this work with your pelvis. Hold this position for one deep breath then return to the starting position.
Repeat this exercise 8 to 10 times, rotating the sides.
The most important tips for success:
Stretch only as far as you feel comfortable.
For more comfort and support, place a pillow between your knees.
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Start position: Lie on your belly while supporting yourself on your elbows to lengthen your spine. Keep your shoulders back and neck long.
Exercise: Brace your back by pushing down on your hands. In this position, you will feel gentle stretching in the stomach muscles as you arch back. Hold this position for 5 to 10 seconds before returning to the starting position.
Repeat this exercise 8 to 10 times.
The most important tips for success:
Try not to bend your neck again.
Keep your hips on the ground.
These simple extensions can make a big difference in the health of the spine.
Remember to contact your health care provider before starting any new exercise routine and stop any activity immediately if your pain or symptoms get worse.
Good luck, God reward you!
If you can manage them, aim to do this routine at least once a day. Once you feel confident, you can even complete your new workout plan with walking, cycling and swimming.
The key is to gently start to get your back used for movements and work how far you can go to each position without worsening the pain.
So let's learn the routine and start getting your spine back to great health ...
Down to stretch heels
Start position: kneel on all four. Place the knees under the hips and hands under the shoulders. Do not overdo the lower back and make sure to keep your neck long, your shoulders back and your elbows unlocked.
Exercise: Slowly drag the bottom back while ensuring that the natural curve is maintained in your spine. Hold this stretch for the same deep one then return to the starting position.
Repeat this exercise 8 to 10 times.
The most important tips for success:
If you have a knee problem, avoid sitting on your heels.
Perform this exercise in front of the mirror or exercise buddy to ensure that the correct position is maintained.
Stretch only as far as you feel comfortable.
Knee-winding
Starting point: Lie down on your back and place a small flat pillow or book under your head. Bend the knees and keep them together. Make sure that the upper body is relaxed and gently tuck into your chin.
Exercise: Keep your shoulders on the floor, roll your knees to one side and follow this work with your pelvis. Hold this position for one deep breath then return to the starting position.
Repeat this exercise 8 to 10 times, rotating the sides.
The most important tips for success:
Stretch only as far as you feel comfortable.
For more comfort and support, place a pillow between your knees.
Background plugins
Start position: Lie on your belly while supporting yourself on your elbows to lengthen your spine. Keep your shoulders back and neck long.
Exercise: Brace your back by pushing down on your hands. In this position, you will feel gentle stretching in the stomach muscles as you arch back. Hold this position for 5 to 10 seconds before returning to the starting position.
Repeat this exercise 8 to 10 times.
The most important tips for success:
Try not to bend your neck again.
Keep your hips on the ground.
These simple extensions can make a big difference in the health of the spine.
Remember to contact your health care provider before starting any new exercise routine and stop any activity immediately if your pain or symptoms get worse.
Good luck, God reward you!
Excellent information Mr.Rahman. I think this exercises are very useful to rectify my father back pain problem. Thanks for sharing..
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