Make Your Back Pain Disappear With These 5 Simple And Effective Exercises

[LoShiNi]

A position which doesn’t do any favors at all for our back is when we sit for long periods of time. In fact, it isn’t long after we sit down that our body begins to feel the effects and some damage begins to show. That’s why it’s good to get up often and stretch, but most of us don’t pay attention to that piece of advice.

For many of us, sitting is a way of life. We sit all day at work, bent over a computer and when we arrive home, we sit in front of the television. It doesn’t take long before we start to severely damage our spinal cord and begin feeling pain. Luckily, there are things that can be done to correct the problem.




1. Bridges

Lie on your back with your feet on the floor and knees bent. Keep your feet and shoulders on the floor, lift your hips until your body is in a straight line. Then lower your body again. Do 3 sets of 10 repetitions of this exercise. You can add weight on top of your things if you wish, to increase the effectiveness of the exercise.



2. Stretching on the sofa

This is a little more advanced, but it’s worth the effort.

Put one leg on the floor and another on the sofa so that your knee touches the back cushion. Flex your backside and abdominals and slowly lift your torso until you’re upright. Maintain the position for 5 minutes and then change legs.

You can increase the difficulty by bringing the foot that is on the floor onto the front seat of the sofa and lifting the torso into a neutral position.



3. Squats

Put your body in a squatting position with your feet on the floor. Keep your back straight and your butt as low as possible. It’s similar to the position of a catcher in baseball. This should stretch the legs, back and groin.



4. Changing legs

Swing your leg forward and backward as high as you possibly can. Begin with a front to back movement, then swing from side to side. Do 20 repetitions of each type.



5. Dog position

Position yourself on all fours and lift one leg to the side as high as you can. Keep the leg bent, then lower it again. This should work the hips and backside.