If you have suffered from one, then you know that having back pain is a pretty awful feeling. It doesn’t matter if you are having highly active lifestyle or you are completely lazy. You can simply damageyour spine by doing your everyday activities.
However you don’t need to worry, because we have the perfect exercises for you that will help you to get rid of your back pain.
Exercise 1
For this exercise you have to lie on your back. Then you need to bend your right leg at the knee. Now you need to stretch out your left leg above your head. The gasp it with both of your hands under your knee, then pull it toward your torso. In order for this exercise to work you need to hold this pulling motion for 30 seconds. This exercise needs to be repeated twice for both legs.
Exercise 2
In order to do this exercise first you need to lie on your back and bend both your legs at the knee. Then you need to grasp your left leg with both hands at the knee and then pull it towards your torso. You need to hold this position for about 20 seconds. Finally remember to repeat this exercise twice for both legs.
Exercise 3
For doing this exercise you need to lie on your back. Then you need to stretch your right arm out to the side, at a right angle to your body. Next thing you need to do is stretch your left leg out so that it is straight. Then you need to try and stretch your right knee towards your left side, so that it almost touches your left hand. You should hold this position for about 20 seconds. Note that you should repeat this exercise twice for both knees.
Exercise 4
For this exercise you need to lie on your back and bend your left leg at the knee. Now you need to place the lower half of your right leg crosswise over your left thigh, with your knee pointing out sideways at a right angle. Then carefully pull your left leg towards your head. You should hold this position for about 30 seconds if you can. Next thing you need to do is switch the position of your legs and repeat the exercise once again.
Exercise 5
In order to do this exercise you need to lean on the floor on your right knee and stretch out your leg behind you. Your left leg should be bent at the knee. You need to hold this position for about 30 seconds.
Exercise 6
For doing this exercise you need to lie on your right side. Then you need to bend your left leg at the knee and grasp your ankle with your left hand. Then carefully pull on your ankle with your hand. This way you will tens the muscles in your left thigh.
For this exercise it is important to remember that your spine should not be bent to any great extent. You need to hold this position for about 30 seconds. Finally you need to lie on your left side and repeat the exercise.
Exercise 7
For this exercise you need to stand arms’ length from a table. Then you need to bend your upper body forward the table and slightly bend your legs at the knees, up to the point where you can touch the edge of the table with both your hands.
For this exercise you need to remember that your arms need to be stretched out and your head needs to be at thelevel of your shoulders. You should hold this position for about ten seconds. Then you need to stand up straight and bend your body to each side, one after the other.
Source: Bright Side