to all the viewers and I hope you all are good.I'm back with this new post And in today's post, I'll answer your most asked question which is
What to do to cure lower back pain?
Yes! The topic of this post is
How to fix your lower back pain.
Let's start our post
By the way, there may be many reasons of lower back pain
Out of 10, 2 have lower back pain because of injury
Advice for them is that they should consult to doctor.
We'll talk here about 8 people out of 10 who are having lower back pain due to common reasons
And those reasons could be wrong posture, weak core muscles, lack of flexibility,
tight hamstring and glute muscles and imbalanced left and right side of your body.
Now let me tell you about 8 such exercises, by doing which your muscle will strengthen
and with that your flexibility will improve
And due to all these, your posture will get corrected
To do these exercises, you need 10 minutes and you can perform these anywhere.
Anyone can perform these exercises, whether you are male or female or whatever age group you belong
I'm sure these exercises will help you all.
First exercise I'm performing is Wall slides
To do this, stand against the wall, keep knees soft, hips and upper back will always be in touch with the wall
Move your hands up and down after keeping hands at 90°
But remember that whenever you bring your hand up and down,
your elbows and wrist will always be in touch with the wall
Do it in a slow and controlled way and perform 15 repetitions.
2nd exercise I'm performing is Hip Extension and Abduction.
To do this, take support on the wall. Keep one hand on your waist and after that
Lift your leg forward and take it back maximum.
Here there is one thing to note that whenever your leg comes backwards, after that push the leg outwards.
So that means we're doing 3 movements here. Hip Flextion, Extension and Abduction.
Perform 15 reps each leg like this.
3rd exercise I'm performing is Kneeling hip flexor.
To do this, sit in the lunge position and while sitting, remember that
the forward knee will be above heel and backward knee will be below pelvic bone.
After that lean forward and give a nice stretch on your hamstrings and glutes
When you stretch maximum, stay there for few seconds.
You can also take support by placing both hands on your knee, tighten your core and lift your chest
And remember that your back glute should always be squeezed and try to do 10-12 reps with each leg.
4th exercise we're performing is cobra pose. To do this, lie down on your stomach
and both hands below your shoulders
After that, lift your upper body slowly till the time your elbows become straight
Here you should remember that your toes will be pointed and come down slowly.
Whenever you come up, keep in mind that you don't take much support with your hand and involve your lower back.
Stretch lower back properly and try to see towards the roof
And perform 10-12 reps.
5th exercise is Cat and Camel. Here, keep both your knees below your hips and both hands below your shoulders
After that, make a nice arch in your lower back towards the floor and try to see up.
After that round your upper back and try to bring your chin close to your chest
Slow and steady. So it in a controlled way and number of reps will be 10-12.
6th exercise is Kneeling Superman. To perform this, lift your
one leg backwards maximum and opposite hands forward.
Hold in this position for 2-3 seconds and after that continue the movement with opposite leg and hand.
Initially you might face problem in balancing but as you practice, your balance will be proper.
Total number of repetitions will be 20.
7th exercise is Lying Hypertension. To perform this, lie down on your stomach,
both hands will be behind your head and lift chest and legs together.
Whenever you lift, try to hold for 1-2 seconds.
If you face any problem to keep your hands behind your head then you can also keep in side.
But do it in a controlled way that means don't jerk while coming up and try to do 15 reps.
8th and last exercise is Glute bridge. For doing this, lie down on floor,
both knees will be bend and place your hands and legs properly on the floor.
After that lift your glutes till the time your shoulders, glutes and knees come in straight line.
Whenever you lift up, squeeze your glutes properly and hold there for 1-2 seconds
And perform 15 repetitions in this way but in a controlled way.
This was our today's post.
I hope you liked it. And these stretching exercises will help you in living pain-free life.
I'll keep making more informational post and keep sharing with you guys
Keep loving our post like this
Take care of your health, stay strong, stay healthy.
Good bye, Take care.
