Simple moves to relieve back pain

Low back pain is a common symptom in life. There are many causes of low back pain, most of which are caused by strain. Especially in older people, low back pain often occurs. In addition to some formal treatments, certain methods should be used to relieve it in life, such as some physical therapy methods. In addition, some simple movements can achieve relatively good relief effects.

Simple moves to relieve back pain

Training 1: Abdominal contraction training

Lie on your back with your hips and knees bent, breathe normally without holding your breath or taking deep breaths, and actively sink your belly button. When it sinks to the maximum, hold for 10 seconds, and relax for 10 seconds. The above is one time, repeat 20 times. This exercise mainly exercises the transverse abdominal muscle, which is the basis of many exercises and can also be trained while standing, walking or sitting.

Training 2: Waist twist training

Lie on your back, flex your hips and knees 90 degrees, keep your abdomen contracted during the exercise, slowly control both knees to move to both sides simultaneously and repeatedly, keeping your hip joints in contact with the ground. Repeat 20 times.

Training 3: Alternating limbs support training

Kneel on the mat with your hands and feet shoulder-width apart. Raise your opposite hand and foot horizontally up to the same level as your body, hold for 5 to 10 seconds, and then slowly lower them. Try to keep your head neither extended nor flexed, your back level, and your body swaying to the side as little as possible. Alternate sides and repeat 10 times on each side.

Training 4: Abdominal training

Lie on your back with your feet fixed and your hips raised so that the weight of your body is supported by your shoulders and heels. Hold for 5 to 10 seconds and then slowly lower it. Repeat 10 times.

Exercise 5: “Flying Swallow” Exercise

Lie prone, stretch the back of your hands, tilt your head back, stretch your legs tight and backward, use your back to exert force, tilt your body upside down, lift it up for 5 to 10 seconds and put it down, then repeat once, usually about 5 to 10 times. Young people can do it longer.

Exercise 6: Straight Leg Raise

Lie on your back, place your hands on both sides of your body, slowly lift your lower limbs, bend your knees slightly (you can do both legs or one leg alternately), then put them down, repeat 15 times