Nowadays, many of us lead a sedentary lifestyle, and the results of that can be awful, for example, pain in the back. Back pain can be terrible, and if you suffer from it regularly, you should visit a doctor. However, if you’re looking to lift the pain temporarily, you’ll find ways to do it right here. We’ve prepared a set of exercises and life hacks that will certainly help you, so read on!
Put your legs against a wall
This is a simple stretching exercise. First, put a yoga mat on the floor right next to a wall. Lay down and place your legs on the wall, like in the photo. In this position, your back stretches, and you should feel more comfortable immediately. To feel even better, take a foam roller and place it under the small of your back.
Strengthen the core
Core muscles are extremely important for your back, too. The exercise called crunches will be great for enhancing the midsection’s strength. Lie down on your back and bend your knees; your feet should be on the ground. Rest your head on the hands, and then raise the upper part of your body. Don’t do this too fast or too much; about ten times will be enough at first. If you do too many repetitions, the back pain can become even worse.
Stretch your hamstrings
It might not be too obvious, but hamstring stretches help alleviate your lower back pain. The exercises don’t have to be complicated; in our situation, the easier, the better. First, lie down on your back, raise your left leg, put it back on the floor, and do the same with your right leg. Next, lift the left leg again, bend your knee, and pull your left leg closer to your chest. Repeat this with the right leg, do it slowly at least five times.
This exercise, called the partial bridge, will help you with developing back muscles and flexibility. Lie down and bend your knees. Then raise the lower part of your back, the height should depend on what’s comfortable for you, don’t lift your back too high. Stay in this position for ten seconds, and then relax. Repeat three times.
Raise your legs and arms
This exercise is for those who want to prevent back pain in the future, and not lease it right now, because it’s quite intense. Put a yoga mat on the floor and lie down on your belly. Then raise your head and chin. Next, raise your left arm and right leg at the same time, put them on the floor, and do the same with the other arm and leg. Ten times make one set; you can do up to three sets.