7 great exercises that will relieve you of back pain

With back pain, especially in the lumbar region, the sign of every almost every adult. Lifestyle is becoming more and more sedentary, that does not add to the back health, and the time and effort to complete sports facilities are sorely lacking. Fortunately, you can alleviate the suffering of their own and quickly. < Website describes the most simple and effective exercises from back pain.

Exercise 1



Lie on your back. Bend the right leg at the knee. Left straighten and lift. Clasp both hands left leg below the knee and pull up to her. Hold this position for 30 seconds. Repeat 2 times for each leg.

Exercise 246,571,661



Lie on your back. The legs bend at the knees. The left clasp both hands behind the knee and pull up to her. Hold this position for 20 seconds. Repeat 2 times for each leg.

Exercise 372,166,485



Lie on your back. The right hand side. The left leg is boned. Right knee, try to touch the opposite side (left hand can help). Hold this position for 20 seconds. Repeat 2 times for each leg.

Exercise 448,675,920



Lie on your back. Bend left leg at the knee. Right leg set on the left and expand the knee to the side. Slowly pull your left leg to him. Hold this position for 30 seconds. Change legs and repeat the exercise.

Exercise 5



Stand on your right knee and pull the leg. Hold this position for 30 seconds. Change legs and repeat the exercise.

Exercise 6



Lie on your right side. Bend left leg at the knee, holding his ankle with your left hand. Gently pull ankle hand, creating tension on the inside of the left thigh. The back should not sag much. Hold this position for 30 seconds. Roll over to the other side and repeat.

Exercise 7



Stand at arm's length in front of the table. Bend forward slightly bent knees, so that you can reach out to the edge of the table with both hands. Keep your arms straight and your head on the shoulders. Hold for 10 seconds. Then straighten up and take turns small side bends.

< After that you'll feel great!

via www.adme.ru/svoboda-sdelaj-sam/7-otlichnyh-uprazhnenij-kotorye-izbavyat-ot-boli-v-spine-931210/