8 easy Exercises to relieve back pain

According to the statistics, around 31 million americans experience back pain at some point in their lives. Luckily, this pain is usually caused by a spasm in a particular muscle and can be reduced easily at home with the help of some stretching exercises.

Great.guru made a list of the most effective exercises that will help you to relieve back pain in a short time.

8. Exercise-cat-camel

Starting position: position yourself on your hands and knees. The knees must be separated to the width of the hips and the hands placed directly under your shoulders.

How to do this:

  • Contracts the abdominal muscles, round the spine upwards to imitate a hump of a camel and lower the head simultaneously.
  • Hold this position for about 10 seconds. Then relax slowly your back.
  • Let your stomach fall toward the floor, pulls the coccyx to make a curve with your spine and lift your head at the same time.
  • Hold the posture for 10 seconds. Then return to the starting position.

Repeat this exercise 3 times.

Results: the exercise – cat-camel is intended to stretch and strengthen the muscles that stabilize your spine, mobilize the back, reduce stiffness and increase flexibility without irritate the neck.

7. The pose of the child

Starting position: sit on your heels with your hands placed on the thighs.

How to do this:

  • Take a deep breath.
  • Exhale and lean forward, extending your arms in front of you.
  • If possible, put your head on the floor in front of you.
  • Hold this position for about 60 seconds.
  • Returns to the initial position.

Results: The child’s pose stretches your hips, thighs and ankles; in addition, it relieves back and neck pain by reducing smoothly the tension on the bottom of the column.

6. Exercise cobra in a prone position

Starting position: lie on your stomach with face down, legs straight, arms placed to the sides and the palms facing up.

How to do this:

  • Contract the muscles of the lower back and lift the head, chest, arms, and legs off the floor. Simultaneously rotates the palms of the hands so that the thumbs point toward the ceiling.
  • Hold this position for about 15 seconds.
  • Returns to the initial position.

Repeat this exercise about 15 times.

Results: this exercise will help you improve strength in your core, maintain a good posture and strengthen the muscles of the upper part of your back.

5. The posture of the fish

Starting position: position yourself lying on your back with the knees bent and the soles of the feet resting on the floor.

How to do this:

  • Lift your pelvis slightly off the floor and slide your hands under your butt with palms facing down resting on the floor. Then, put your butt in the back of your hands, make sure your forearms and elbows are placed close to the sides of your torso.
  • Inhale and lift the upper part of the torso going upward from the ground. Then release gently the head on the floor while placing a minimal amount of weight on it.
  • Straighten your legs on the floor if you feel comfortable. Otherwise, you can keep them bent.
  • Hold this position for about 15 to 30 seconds, breathing slowly.
  • Exhale and return to starting position.

Results: The posture of the fish provides a deep stretching for the shoulders, the chest and body front, including the muscles of the back and neck. It also encourages better breathing, helps relieve tension and spinal improves your posture.

4. Stretch sitting on the pyramid

Starting position: sit on a chair with your back straight, feet flat on the floor, separated at the height of the shoulders and the hands placed on the hips.

How to do this:

  • Place your ankle on your right thigh near your knee.
  • Place your right hand on your left heel and your left hand on the area of the left thigh, near your knee. Press down slightly on your left leg in the area towards the floor.
  • Increases the pressure by turning the chest toward the left knee.
  • Hold the position for about 30 to 60 seconds, then return to the starting position.
  • Repeat the exercise on the opposite side.

Results: doing this stretch you can relieve back pain, knee and ankle to relieve the piriformis muscle is tense.

3. Side plank

Starting position: position yourself on your left side with your knees straight.

How to do this:

  • Place your left elbow directly under your shoulder and raise your body on your left forearm.
  • Raise the right hand until it is perpendicular with the torso and make sure your body forms a diagonal line. Keep a alignment spine straight and breathe deeply.
  • Hold this posture for 60 seconds. Then return to the starting position.
  • Repeat the exercise on the opposite side.

Results: the side plank is excellent for strengthening the side muscles of the spine and stabilize them.

2. Year of the critter dead

Initial position: lie on your back with your arms raised upwards.

How to do this:

  • Tighten your abdominal muscles and press your lower back into the floor.
  • Fold the legs at an angle of 90 degrees.
  • Take a deep breath.
  • Keeping your abdominal muscles and your core working, exhale and lower the left arm and right leg towards the floor simultaneously. Move slowly so that your muscles can work properly.
  • Return your arm and leg straight up.

Repeat this exercise 5 to 10 times for each side.

Results: the exercise “snake is dead” will help you strengthen your abdominal muscles and your core without putting pressure on the lower back and to remove the pain to help you maintain a spine neutral.

1. Position eye of the needle

Starting position: lie on your back with knees bent, feet flat on the floor, separated at the height of the hip and the arms placed to the sides.

How to do this:

  • Lift your right ankle and hold it with the left knee to lean on the left thigh.
  • Hold the left leg just below the knee with both hands and júntalas in the back of the thigh.
  • Pull gently to lift your left foot off the floor toward your body until you feel the stretch.
  • Hold the position for 30 to 60 seconds, breathing deeply, and then returns to the initial position.
  • Repeat the exercise on the other side.

Results: this exercise will help increase mobility in your hips by stretching the hamstrings and the quadriceps. In addition, it will alleviate the pain of the sciatic nerve.

Do you know any other exercise to relieve back pain? Please share your experience with us in the comments!

Illustrado by: Marat Nugumanov for Great.guru

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