DADADEL
Back pain is unbearable, especially when it becomes chronic. There are many reasons why your back hurts. However, one of the main reasons is called ‘professional illness,’ and it includes all people who work in front of a computer, sitting for too long.
Even though you can do nothing about the workload (you got to get that paycheck!), you can do some stretching exercises at home to reduce back pain.
These simple exercises should be done on any flat and solid surface for one minute each. If you do them every day, better for you!
Viral Strange has prepared a list of some simple stretching exercises to reduce back pain.
1. SPINE STRENGTHENING AND STRETCHING
Influences the abs and back muscles. You will feel a light stretching in your lower back.
- Method 1
What to do: Put both knees on one side. Your head should be in the opposite direction. Your torso should stay intact. Stay in that position for some time, and then, repeat the exercise on the other side.
Reps: 4 times
- Method 2
What to do: Stretch your right leg. Bend the left one. Tilt your bended knee outward. Your head should go inward.
Reps: 20 times
- Method 3
What to do: Tilt your knee to one side. Your head should be in the opposite direction. Then, do the other leg.
Reps: 10 tilts without pauses
2. THORACIC SPINE STRENGTHENING
Influences the abs and middle back muscles. You will feel a light stretching in your lower back.
- Method 1
What to do: Breathe deeply. Arch your back. Stay in this position for 15-30 seconds. Then, bend your back toward the floor, and stay in that position for 15-30 seconds.
Reps: 2 times for each position
- Method 2
What to do: Arch your back. Lift one knee to your chest. Try to touch your forehead with it. Then, straighten the leg and keep a posture parallel to the floor.
Reps: 10 times at a slow pace
3. LUMBAR SPINE STRENGTHENING
Influences the abdominal muscles. Your stomach can bulge and your spine can shift forward if your abs are weak. You will feel a light tension in your abs muscles.
- Method 1
What to do: Take a breath after you have pushed your pelvis to the floor. Lift your rib cage meanwhile you exhale.
Reps: 10 times at a slow pace
- Method 2
What to do: Pull one knee to the opposite elbow. Straighten the knee, but do not touch the floor. Meanwhile, pull the other knee to the other elbow.
Reps: 10 times at a slow pace
How do you deal with back pain daily? Is there any other trick you use to get rid of it? Tell us in the comments!
Video source via Canva.com
