10 Exercises To Reduce Back Pain || The Epic World Club ||

10 Exercises To Reduce Back Pain || The Epic World Club ||


there are tons of exercises you can do
in the comfort of your home to alleviate back pain all the while contributing to
your overall health now is the time to get started hamstring stretches are one of the most beneficial
exercises for back pain what’s more it’s one that you can do in many different
ways whether you want to improve your thigh
muscles or take care of sciatica pain give hamstring stretches a try sit on
the edge of your chair straighten one leg in front of you with your heel on
the floor and push your stomach toward your thighs without moving your body
hold for 30 seconds with each leg repeating three times each if your back pain is getting so bad and regular that
not even your partner wants to hear you complain anymore then it might be time
to take action with shoulder blade squeezes this discrete yet effective
exercise is one you can do from the comfort of your chair start with a
decent posture then pull your shoulder blades together from the back and hold
this position for about 10 seconds release lifting weights is an exercise that you may want to check out with your doctor
first it’s not going to be useful for everyone and could end up doing more
harm than good especially if you have acute back pain however when you lift
weights correctly it shouldn’t hurt your back but rather help to relieve any
chronic pain you are suffering did you
know that exercise can be about more than working up a sweat and feeling
terrible when it comes to back pain and relieving it you can rely on activities
such as knee to chest stretches to be of assistance
this exercise involves you lying on your back with your knees bent and feet flat
on the ground bring one knee toward your chest with your back pressed into the
floor then hold it repeat with your other leg bridges
helped to work out a range of muscles which benefit more than only your back
it’s also an exercise that can be fun while building up muscles you thought
were no longer any good lie on the floor with your knees bent
and heels flat on the ground digging into the floor and squeeze down on your
bottom lifting your hips up until along with your knees shoulders and hips
you’re in a straight bridge like shape hold it for around 5 seconds before
resting and repeating you might want to close the
curtains for this one the cat stretch while a little unusual is very
beneficial for back pain get on your hands and knees arch your back upward
then let it return to the floor repeat twice a day for up to 5 times there are many things you can’t do when you have back pain
partial crunches however are something you can do and can be helpful for
strengthening stomach and back muscles lie on the floor with your feet flat on
the ground and your knees bent cross your arms over your chest
and move your body upward so you feel the pressure in your abdomen repeat 10
times then rest if you want to take care of back pain
without the need to dose up on medication then it might be time to try
knee rolls while it isn’t the most elegant looking exercise it’s one that’s
effective lie on your back with a rolled towel under your head put your knees
together bend and tuck your chin under your neck roll to one side with your
knees bent and together then back to the center rinse and repeat if you have blinds for net curtains in your house now is the time
to use them now you will be trying out pelvic tilts to help with your back pain
but it’s an exercise that doesn’t look to be the most refined lie on your back
bend your knees with your feet firmly on the ground and tighten your stomach you
will then need to tilt your hips and pelvis upward breathing in and out try
10 times twice daily

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