Most of the people nowadays live a fast life that includes sitting for most of their time. But, this kind of a lifestyle leads to the appearance of lower back pain that can be terrible. We’ll all experience it at some point of our lives, no matter our age. Fortunately, in this article, we’re going to present you 9 amazing exercises that will help you against the symptoms of this terrible pain effectively, easily and quickly! !
1. A child’s pose
For this pose you should stand on all the fours. Your arms have to be stretched. Move the buttocks to the heels very slowly.
The head should be on the floor. Use your arms to move them forward until you have straight arms. Remain like this for half a minute.
2. A figure-four pose
Bend your knees while you lie on the floor. Make sure your hips are at the same distance as your feet. Now, use the left leg and bend it. Then, put the left foot on the left knee. At this point, you should be able to embrace the left hip. Pull it very slowly towards the body. Make sure the shoulders and the head are on the floor. In the right hip there will be a stretching sensation. Stay like this for half a minute for every leg.
Bend the knees while you lie on the floor. Your legs should be moved to the right. The left leg should be on the floor, while your right ankle is above the right knee. The arms should be near the head. Then, use the right knee and pull it towards the floor. Stay like this for half a minute for every side.
The right leg should be moved forward. Your hands should be on the floor. The right arm should be to the left side of your leg. Use the right foot to take one step that will be the same width as the right arm.
Don’t move your arms, but try to stretch the frontal part of your hips while you lean them forward. Stay like this for half a minute and repeat the same procedure for your left leg.
5. Leg spread
Widen your legs well and stand like that. The toes should point outward. Make sure your shoulders are down, the abs are flexed and the back is straight.
Go down very slowly and breathe out. It should look like you’re about to sit on a chair. The knees should be on the sides. Stay like this for half a minute.
The feet should be shoulder-width apart. The toes should point forward. Bend down while you breathe out very slowly. Make sure the knees are bent only a little bit and the back is straight. Stay like this for half a minute, relaxed. Rise up very slowly.
7. A cow’s head pose
Bend the knees while you sit on the buttocks.
Use the right foot to move it behind the left knee. It should be on the floor to the left side on your pelvis. Your knees should be above each other.
Use the arms to lift yourself straight. Spread the weight in an even way while you go down. Remain like this for half a minute.
8. Sitting twists
Your legs should be straight while you’re sitting down. Bend the knees. The left leg should be put over the right one. It should actually be on the outside of the right hip.
The foot should be then moved to the right buttock.
Your right elbow should be outside the left knee. Twist towards the left side. Remain like this for half a minute. Repeat the same procedure on your other side.
9. A happy baby pose
For this pose, you should be lying on your back. Exhale. The knees should be bent and be close to the belly. Then, inhale. Use your hands to grip the outsides of the feet.
Open the knees a little bit wider than the torso is. Do it very slowly. Pull them towards your armpits.
The ankles should be perpendicular to the floor. Remain like this for half a minute.