Back pain is one of the most common causes of people going to the doctor and is the leading cause of disability worldwide. Fortunately, there are many ways to prevent or relieve most back pain. Some simple home remedies will heal your back and keep it working for a few weeks. One of them is a very effective way of pulling.
About 85% to 90% of back pain is mild to moderate and does not require treatment by a doctor. If you are also bothered by back pain, then in this article we are sharing 4 exercises recommended by experts for back pain.
Pulling your shoulders, neck and chest is a great way to awaken your spine.
Return to the tabletop position with both hands and feet on the ground.
When breathing in, press your arms and legs to look up, filling your stomach with air.
Exhale and bend your spine towards the ceiling.
Continue this movement pattern, making movements with each breath.
Do this for 1 to 2 minutes
2. Seal pose
This will target the lower part of your back. Also, it is great for people who find themselves sitting for most of the day.
Start in a flat position on your stomach with your palms under your shoulders.
Keeping your legs and hips on the ground, pressing yourself up.
Hold for three to five seconds and return to starting position.
Do 10 repetitions of this.
3. Spinal twist
This classic twist stretches your hips, glutes and back. It increases mobility in your spine and stretches your abdomen, shoulders and neck. The pressure of this stretch also stimulates your internal organs.
Sit on the floor with both legs extended forward.
Bend your left knee and keep your foot out of your right thigh.
Place your right hand on the outside of your left thigh.
Keep your left hand behind you for support.
Starting at the base of your spine, turn to the left.
Stay in this posture for 1 minute.
Then repeat on the other side.
4. Stretch the piriformis
This stretch works your piriformis muscle, which is found deep in your buttocks. Stretching this muscle can help relieve pain and stiffness in your buttocks and lower back.
Lie on your back with both knees bent and keep your feet flat on the floor.
Place your right ankle at the base of your left thigh.
Then, place your hand behind your left thigh and pull towards your chest until you feel a tug.
Hold this position for 30 seconds to 1 minute.
Then do it in the opposite direction.
(Statutory Warning: This article is for informational purposes only. Please consult with your physician or specialist before using this medicine.)