Relieve Low back pain by 12 exercises

1 -knees to chest

Lie on your back with arms extended over your head. Bend your knees and pull them towards your chest. Return to starting position.

2 – Back extension 

Grip your legs with your hands under your knees and pull your thighs to your chest. Place your chin between your knees at the same time.

3 – Back flexibility 

Tough the knee of the left leg with your right foot and at the same time straighten your right hand on the floor. Push your knee to the floor amd turn your head to the opposite side.

4 – Cat’s cow pose

Get on your knees and lean with your hands on the floor. Arch your back up and down.

5 – Leg to leg

Put your left foot on the right thigh while lying on your back. Direct the left knee outwards and pull the thigh to you. Repeat the same with other leg.

6 – torso to knees

Slowly lift your torso to the knees. Lay your arms along the body. Keep your head elevated

7 – For shoulders

Place your left foot on the right knee. Lift your right shoulder towards your left knee. And the other way around; put your right foot on the left knee. Lift your left shoulder towards your right knee.

8 – on the side

Lean on the floor with your left elbow and bend your left knee back while laying on the side with right hand resting on the hip. Rtaise your thigh. Then changing the supporting arm.

9 – For the abdominals

Tighten your abdominal muscles and gluteus at the time. Slowly lift your outstretched arms up while pointing your shoulders blades back.

10 – With roller

Get on your knees and hold tge roller with your abdominal ms. Hands entwined behind your back. Straighten your back without lifting your buttocks from your feet.

11 – Butt bridge

Lie on your back with knees bent and feet flat on the floor. Put your hands flat to your side. Then lift your butt up and down.

12 – Relaxation 

Sit on the edge of a chair, relaxedly lower your back and shoulders to the knees. Take several deep breaths.

Author bio:

Mostafa. M. H. Haredi is a 4th year medical student in Minya Uni., Egypt.

He says – “I am a member in EMSA (Egyption Medical Students Association) which aims to help students to learn and how to research. I have published a question bank book for veterinary students and perparing for a clinical spots in anatomy. I’d like to help anyone want to know and learn”.

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