Simple gestures to relieve back pain


Back pain can be caused by a habit of incorrect sitting position as well as due to the age factor.
Try to do some of these simple exercises to relieve back pain as well as the symptoms of complaints on the plates, pelvis, and hands.

Back pain is one of the most common complaints if you've been sitting often for a long period. From the Merdeka site, researchers from Brazil and Australia found that exercising about two to three times a week could reduce back pain risk by up to 35 percent! Well, then what if you are someone who is lazy exercising?
Relax, there are some simple moves you can do to relieve your back pain.

  1. Stretching muscle hamstring

This exercise can relieve the tension on your back. Exercises can be done in a lying position. With the help of a rope, try to drag your legs alternately.


  1. Bending

This exercise can provide flexibility to the spine, strengthening the resilience of the back and arms, as well as on the buttocks. The trick is to draw the spine so that it forms a curved position.

  1. Tengkurap

This exercise can be done in a position with the head starting from the chest lifted. This is a potent way to strengthen the waist, shoulders, and calves.

  1. Locus position

Done by the way the neck rests on the stomach. The legs and hands straightened with the upper body lifted. This exercise can help to strengthen your back and spine.

  1. Arrow Bar Position

The position is carried out on the abdomen. Then the legs are held while the upper body is lifted. This exercise can strengthen the spine.

  1. Hand Stretching

Do this exercise on how to pull the hand upwards in a straight position with the legs. This will train the spine, relieve the symptoms of arthritis and analgesic on the pelvis.

  1. Pelvic stretching

Do this exercise by pulling one of the legs straight backward. While the other legs are bent in front. The straight hand position touches the floor with the head and eyes looking straight forward. This exercise will help strengthen your hip and spinal muscles.

  1. Stretch Legs

This exercise can relieve mild back pain, and this pose is excellent for relaxation of the lower back muscles and helps relieve insomnia. The way by lying in front of the wall then the legs straightened upwards to stick to the wall.

  1. By doing the position of this extension in standing, you can relieve your back pain easily

To do the position, this you only need to stand with an open leg position as wide as the hips. Don't forget also to bend your knee a little. Place the hands on the hips and position the hands as if they were holding something behind. After that, position the back, neck, and rear head slightly curved. Feel the attraction that makes your back feel comfortable.

  1. If the lazy stand or sits, you can try the position of abdominal bracing.

Try lying on your back and kneading the knee up with the soles of the feet to loose on the ground. Tighten the abdominal muscles then align with the back. Hold this position for five seconds before returning to the starting position. Do one repeat until the back feels like it is pulled.

  1. Another material position that you can try is abdominal bridging. In this position, you have to raise your body a little, yes!

This position you can do by lying down and bending your knee. Tighten the abdominal muscles and press down using the legs. After that, lift the buttocks and back from the floor on the legs. Lift the buttocks until the back, hips, and legs form a straight line and hold for five seconds.


  1. Paint pose or camel this pose can you try by making your body like a cat while it is running. But it is still coupled with a movement adjusted to the back muscles.

Make your body position as it is crawling. Straighten the hands with the shoulders and knees just below the hips. Tighten the abdominal muscles and release. Do it by letting your back relax and hold for 10 seconds. Gently release your back until you fall into the floor comfortably.

  1. If you have strength on your arms, try the plank position to help relieve your back pain

Make yourself as if you are crawling, then lower your lower arm and shoulders on the elbow. Position the legs as we did the push-up. Pull shoulders down and back but keep the position from bending. Tighten the abdominal muscles to keep the hips aligned with the shoulders so that they form a long straight line. Stretch your legs to support the movement. Hold this position for 45 to 60 seconds.

  1. Locust position turns also can be useful to relieve the back pain you are experiencing!

Do it with a reclining position on the floor with a straight back leg and arm on the side as well as your palms down. Stretch your toes and lower back muscles while lifting the head, chest, arms, and legs of the mattress and turn the sleeve so that the thumb points towards the ceiling. Hold it for 30 seconds, then loosen it back to the floor for 5 seconds.
Physical activity is believed to make muscle warmer, so that blood flow in the body is smoother. Well, this condition is what then encourages healing and relieves back pain that you suffer. Good luck, yes!

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