It's One Of The Most Annoying Pains...Find Out How To Get Rid Of It!

Monday, May 04, 2015 |
Pain-free exercises for your lower back!

Do you have the feeling of occasional or permanent mild pain in the sensitive region of the waist? Do you strain your lower back daily at the office or by the wrong moves? With the exercises we propose will get rid of the pain and at the same time you will "build" a solid and tight torso.
Half and above the population of our country is suffering from problems in the waist area. The unfit muscles in the low area of the spine, the long-term stillness, and being overweight located more in the abdomen, usually are the most important causes.

It’s a common affliction and one that takes care and diligence to eliminate.

Whether you experience stiffness, aches, or spasms, the following stretches will help keep your back fit and strong.

1. The hamstring floor stretch.
Hold for 30 seconds twice for each leg.

2. Knee to chest stretch.
This helps strengthen and relax your glutes. Hold for 20 seconds for each leg twice.

3. Spinal stretch.
This was a favorite of mine when I suffered sciatica. Hold for 20 seconds and repeat on the other knee. Do this as many times as you like but don’t overdo it.

4. The piriformis stretch.
Hold for 30 seconds and repeat with the other leg.

5. The hip flexors stretch.
Hold for 30 seconds and then switch and repeat.

6. The quadriceps lying down stretch.
Hold for 30 seconds on each side. Do this one twice on each side.

7. The total back stretch.

Hold this for 30 seconds and then try this:

Hold for 10 seconds on both sides.

Every time you feel a back pain, you may simply want to rest, but exercise can help the situation.

Specific exercises can even help you to stabilize the spine and strengthen the abdominal, legs and the back muscles, which relieve pain. Others possibly may worsen the situation and should be avoided.

In any case, if the pain you feel in the waist, when you do an exercise is intense and persists for more than 15 minutes, then you should stop and ask for an expert opinion!

Source: Simple Organic Life

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