One of the most common problems these days is low back pain. It can happen to each of us and be very painful. The physical inactivity, unhealthy life style habits sedimentary and can lead to excruciating back pain, even if you are healthy and have no genetic predisposition to these problems.
Although the reasons may be numerous, all lower back problems are quite difficult to treat. When shoulder pain sits, a simple massage can do the trick and ease your pain, but when it comes to reducing back pain is a little more complicated. That’s why we decided to share with you 4 simple exercises that will do wonders for your back and take away the pain in no time. The best thing is to do everything at home!
- Pigeon Pose: Sit in dog pose. Bring your right knee forward and bend outward making sure that the outside of the shin rests on the floor. The left knee should be pulled back. Keep in this position for 5-10 breaths. Repeat with the other side.
- Hip Seated Stretch: Sit on the floor with your legs extended in front of you. Bend the left knee and cross over your right leg straight. Be sure to keep your back straight and pull right knee toward your chest. Stay in this position for 30-60 seconds. Return to starting position and repeat with the other leg indicating.
- Piriformis Stretch: Lie down on the floor, face up and bend your knees placing your feet flat on the floor. Position your right ankle on your left knee and pull your left thigh toward your chest. Stay in this position for 30 seconds. Return to the starting position and repeat with the other leg. While you are doing the exercise the back and buttocks and lower stretch will feel your pain slowly subside.
- Auto trigger point therapy For this exercise you can use a tennis ball or lacrosse to apply pressure on your lower back. It is necessary to locate the point of pain, place the ball directly under and holding it down against the floor. Keep in this position for 30-60 seconds. Change to the next point.