How to relieve back pain? Do these simple exercises every day

Pain in the lower back can overshadow the life of any person. But do not hang your nose - you can correct the situation. According to experts, people who started yoga or did various stretches to reduce pain, managed to get rid of unpleasant symptoms without any synthetic drugs. Indeed, such exercises are effective and help get rid of the problem. Here are six main ones.

Tilt forward

There are many options for this exercise. They differ in varying degrees of intensity. Doing them, we bend the spine. This stretches and significantly strengthens the muscles of not only this organ, but also the shoulder, pelvic sections, as well as the legs, abdomen and loin. Here is the most effective exercise:

1. Sit on the hard floor, resting on it with buttocks.
2. The legs should fit snugly against each other.
3. Lean forward, dropping your head down.
4. Try to touch it to the lower limbs, while holding hands to the heels.
5. Staying in this position, make about 10 breaths and exhalations.
6. Repeat.

Poses "Cat" and "Cow"

These exercises weaken the muscles of the back, relieving the painful sensations in the lumbar spine:

• Be on your knees, with your straight hands resting on the floor.
• Accept the so-called "Cow" pose, arching the spine upward in an arc.
• Further, bend it downward, just like cats do.
• Stay in this position for 10 seconds, not forgetting to make sure that the shoulder blades are closed and the head is raised.
• Accept these two poses alternately 10 times.

"Embryo"

Using this exercise, the back stretches. In addition, it helps to relieve tension from the lumbar region, which is the result of physical exertion:

1. Be on your knees and bend forward as much as possible.
2. Head down. Keep hands in the extended position, touching the floor.
3. Stay in this position, make up to 10 entrances and exhalations.
4. Repeat 5 times.

Pose "Dove"

Exercise can be quite a challenge, especially for beginners.

• Sit down on your knees.
• Move the left leg forward. It should be in a bent position.
• At the same time, straighten the right along the entire length, leaving it behind.
• Left turn as far as possible to the left. It should be almost perpendicular to the right leg.
• Stay in this position for a while, then go back to the starting position.
• Repeat several times.

"Looking down the dog"

This is what is called an exercise useful for the lower back, which affects the lower back. Thanks to him, muscles are formed and ligaments are strengthened, providing the necessary support to the spine:

1. Be on your knees.
2. Put your hands on the floor. They should be slightly further than shoulder level.
3. Bend back, tearing your knees off the floor.
4. Try to make your legs as straight as possible. The coccyx must "look" at the ceiling.
5. Put the heels on the floor.
6. Remain in this position for 10 seconds.
7. Repeat five times.

"A dog looking up"

Exercise stretches the muscles of the chest, strengthens the press, and also positively affects the back:

• Lie on your stomach.
• Raise the spine. Place your hands on the floor.
• The person should look up. The breast is in an elevated position, the arms are elongated and straight.
• Legs stay on the surface.
• Inhale and exhale 10 times, then return to the starting position. Repeat.

Do these exercises every day - and you will again become flexible and healthy!