Getting rid of the pain in the lower back: 8 simple exercises

Exercise №1.

Stretching the hamstring in a standing position.

Place one foot on a low stool or a stand (you can use any object to which 15 cm is possible to lean and whose height is not above), the emphasis in the heel, the toe a little on himself. Now slowly start to bend to the straight leg until then, until you feel tension in the hamstrings. Hold this position for 15-30 seconds and change legs. During the tilt, you should ensure that the foot to which you lean, was necessarily straightened, there was sagging in the lower back and shoulders were not hunched. Repeat 3 times on each leg.




Exercise can be performed without stand. One leg is slightly bent, the second heel rests on the floor, socks stretched over the knee is straightened. You have to stretch the toe straight leg. If stretching allows grasp hold of the sock. The second option - all the same, but you do not pull your hands in your toes and rest against them rectified in the knee, leaning slightly forward (until then, until you feel tension in the back of the thigh). And watch for the shoulders and waist.

Exercise №2.

Cat and Camel.

Get down on all fours. Focusing on her knees and straightened arms. Hands should be directly under your shoulders. Completely relax your back and stomach, let it even a little slack. Hold this position for 5 seconds. Then bend the back up, and then pause for 5 seconds. Perform 10 repetitions.

Exercise №3.

Simultaneous lifting the opposite arm and leg.

This exercise is certainly familiar to you. Moreover, it teaches to keep the balance, it also expands the lower back. Get on all fours, the emphasis on straightened arms, hands are directly under your shoulders. The abdominal muscles and back muscles tense. Pull out his left hand, while her right leg lift. Hand and foot must be on the same level. Hold this position for 5 seconds and slowly lower. Then repeat with the other arm and leg. Perform 10 reps on each side.

Exercise №4.

Lifting the pelvis.

Lie on the floor on your back, bend your legs at the knees, feet should be on the floor. The loin is flat on the floor and tighten your abdominal muscles. Hold this position for 5 seconds and relax. Perform 3 sets of 10 times.

Exercise №5.

Partial lifting.

Lie on your back, knees bent, feet flat on the floor. Tighten your abdominal muscles, chin to chest press. Stretch your arms along your body and begin to rise up and down as long as your shoulders do not come off the floor. Further rise is not necessary. Hold this position for 3 seconds and relax. Hands should thus be flush with the body. You seem to be pulling his hands to the feet. Perform 3 sets of 10 repetitions. During the exercise do not hold your breath. This is very important!

A more sophisticated version - not the hands along the body and head. Elbows should be clearly separated in the side. And preferably not stseplivat behind their head (so the temptation to maintain his head in his hands), and to keep his hands near the ears or temples.



Exercise №6.

Stretching the gluteal muscles.

Lie on your back, knees bent, feet flat on the floor. Throw a leg over the other so that the ankle was lying on the knee of the bent leg, and the knee was allotted to the side. Get your hands behind the knee of the leg on which the second throw, and gently pull it toward your chest. You will feel the stretch in your gluteal muscles, as well as, possibly, in the outer surface of the thigh to the foot, which was cast on top of another. Hold this position for 15-30 seconds and return to starting position. Perform 3 sets on each leg.

So, how close to the chest, you can pull up the leg, depending on your stretch marks. Therefore, if you have not engaged in sports, it is better to perform it accurately and tighten as much as you allow your ligaments. Do not overdo it!

A more sophisticated variant - not to pull the bent leg, and straightened. It turns out that you do not pull behind the knee, and holding the foot or toe straightened "the bottom" legs.

Exercise №7.

Stretching back.

First, lie on the floor belly down and relax for 5 minutes. If back pain is too strong, put a small pillow under the stomach. If you can lie on the floor without a pillow for 5 minutes and did not feel the pain at the same time, then you can continue with the exercises.

More exercise is a bit like a lion and the cobra pose, but without such a strong bending backwards. Lift the upper part of the body in his arms, bent at the elbows. In this case the forearm can remain on the floor. Hold this position for 5 minutes. Then again, just lie down and relax for a minute.

The second time rise a little above just 1 second, tearing his elbows on the floor, and sat down again. Perform 4 sets of 10 lifts. Between sets, relax, lying on his stomach, for 2 minutes. During the exercise, make sure that your thighs are pressed to the floor.

Exercise №8.

Side plank.

Lie on the floor so that the shoulders, legs and hips are aligned. Raise your body, leaning on his elbow. In this arm must be clearly below the shoulder. Lift the hips off the floor and try to keep the balance in this position for 15 seconds. Then return to the starting position. Repeat the same on the other side. Try to gradually increase the time in the balance sheet up to 1 minute. If the exercise is difficult with legs straight, bend your knees. The angle between the thighs and knees should be bent about 45 degrees.

Make sure that the housing remains in line with your hips and legs. Keep track of the pelvis, as it is part of the body most often violates order;)

If you feel that sat up, stand up and mash slightly. Often walk. Less sit. Arrange a standing workstation. Do not spend weekends lying on the couch. And to highlight yourself at least 15 minutes for easy charging. Do not forget that the spine - this is your support, a tree trunk. If there are problems with it, there will be problems with everything else.