quick relief & treatment of lower back pain by 4 simple exercises

quick relief & treatment of lower back pain by 4 simple exercises


hello. so today let’s understand what is
lower back pain, why it is caused and how can we treat it permanently with very
simple few exercises. so let’s begin. the lower back pain, first of all we should
understand, that it happens because the muscles of the lower back area becomes
strained and the muscles, when they become strained and they cannot take any
further strain, then we tend to feel immense lower back pain and that lower
back pain becomes more acute, when you get up in the morning after the night
sleep and it becomes acute if you walk for a long time. sometimes it’s even
difficult to stand for a long time. sometimes even if you bend little
forward it gives you immense, unbearable pain. and so many people find it
difficult even to sit in a vehicle with their lower back pain as the ache, the
pain is too much. so it’s a widespread problem, so many people suffering from
lower back pain. when the muscles of lower back become weak, and become
strained, then you experience the pain in the lower back area. try to understand
this upper back area is supported by a big bony structure of the rib cages and
also this hip area is supported by big bony structure. and
this lower back area, this lower back area is not supported by a big bony
structure. here you just have one spinal cord running in the center and so
basically we should understand that by nature itself the lower back area is
weak and is less supported by bony structure. and so the muscles of the
lower back area tend to go into strain and spasm much faster
than the other areas. so by nature itself the lower back area is a weak
area. the muscles of lower back have too much of strain and too little of support
and so by nature itself the lower back muscles tend to go easily into strain
and give you immense pain. so the exercises of lower back involve the
strengthening of the muscles of the lower back. this is the main point. I am
repeating the main thing to cure the lower back pain is to strengthen the
muscles of the lower back region and that’s what we’re going to do in this
video in these few exercises which are absolutely effective and so effective
that you will be amazed to see the results in very few days. so we begin
with those exercises which will strengthen your lower back area, strengthen the
muscles involved in the lower back area. first of all, lie down with the folded
legs and fold both the legs, hold them from the shin bone area and press your
thighs deep into your abdomen while you keep breathing and so what happens, the
lower back area, the lower back muscles are pressing against the floor. the whole
treatment of lower back area is dependent on strengthening the lower back muscles
by pressing them against the floor. now in this exercise this you can absolutely
feel that your lower back area is pressing against the floor and the
muscles get strength by pressing against the floor and you instantly feel relief
in your pain, and slowly with practice the pain will go away. this is the first
exercise you can stay in this for a minute or two minutes, you can keep breathing
and this is very relaxing to your lower back area, you can even
little left and right. not too much very little left and right. then the second
exercise for curing the lower back, this is very important that the lower back
area presses the floor so now what we are going to do in this exercise is we
are going to lift this pelvic area, this pelvic area up and we are going to consciously
press this lower back against the floor. this is also called pelvic lift.
this is also called back press, because you’re pressing the lower back against
the floor, and the pelvic lift as the pelvic area gets lifted up, so here this
area of lower back which is above the belt, this is the place where you put the
belt and this is the lower back area about the belt, and this is pressing
against the floor and you hold it for 10 seconds and then slowly release and this
is exercise you going to do 10 times. holding 10 seconds each, so again we are
doing this you can see the lower back area pressing against the floor.
and the pelvic area lifting up. the lower back area pressing against
the floor, even the stomach becomes tight and tends to press in, but you should
focus your lower back don’t focus on the abdomen.
don’t do the mistake of focusing on the abdomen. just focus on your
lower back area and feel that you’re pressing that the lower back area in
to floor, you are crushing your lower back muscles into the floor forcefully
and stay there for 10 seconds and then slowly release again. so this one you’re
going to do 10 times, pressing the lower back in the floor, holding for 10 seconds.
and then release, and this way you do it for 10 times, and this will strengthen
the muscles of the lower back. and as lower back becomes stronger and stronger
and stronger, your lower back pain will start disappearing, and you will be cured
completely of your lower back problem. this is a sure shot cure for your lower
back pain. now the third exercise, the third exercise is in this position you lift up,
and you stay and again the same thing is happening your lower back area is
pressing against the floor, pressing against the floor making the lower back
muscles stronger. so you stay in this position for 10 seconds, and then come
back, back to the floor. now this one also 10 times. so you go up, you raise your shoulder blades up above the floor and
you feel your lower back pressing against the floor and staying there for
10 seconds and then you go back and you do this for 10 times, you do this for 10
times, and this will cure you of your lower back pain, by making these lower
back muscles strong. this is the strength training for lower back muscles. when
the lower back muscles press against the floor and then the lower back muscles
gets stronger. this is the training of the lower back
area to get stronger. so this one you must lift your shoulder blades up above
the floor but some people who have neck pain would not be able to do this
exercise holding it up as the neck tends to hurt so they can avoid this exercise and
otherwise everybody should do this exercise those lower back pain. so these
are three exercises. now the fourth exercise is you press your leg, lift it
up keep it folded a little bit, on your knee and the thigh area pressing
into the abdomen. Hold from behind the thigh, this is the area behind your thigh and
holding here and pressing my thigh into the common area while I keep breathing and
the same thing is happening the lower back muscles are pressing the floor and
hold for 15 seconds. bring it back and then same thing you repeat with the
other leg also. my thighs pressing against the
abdomen and the lower back muscles are pressing against the floor in all these
exercises the lower back muscles press against the floor and this is how they
become stronger and when they are stronger then those muscles will not
hurt and they will not give you pain and you will get cured of your lower back
pain exercises. so these are the four exercises, which you should be doing
either once a day or even twice or thrice a day and very soon within a few
days you will see immense change and within a week you will get cured of your
your back pain. sometime if the pain is very acute, it might take two weeks or
three weeks and then you will be completely forever get cured of your
lower back pain and sometimes if the lower back pain happens and then you
immediately do these four exercises, the set of these four exercises and you will
get cured of your lower back pain so all these four exercises please see the
video please practice them and I’m guaranteeing you that you’ll be cured of
your lower back pain forever with these simple exercises

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