BACK PAIN RELIEF

 4 exercises to get rid of back pain

 

Complaining about back pain is very common and back pain is the most common reason for seeking medical treatment and absenteeism from work.

Many people suffer from back pain resulting from several reasons, including hard work all day, sudden injuries, or sitting to work for long periods.

It is necessary to discover ways to relieve back pain, to help you live your life normally. In this regard, daily physical activity is one of the best ways to manage and prevent pain, even if you feel some discomfort at first, the result is worth persevering, because movement helps prevent stiffness, maintains muscle strength, and helps in the healing process.

 

The German "Healthy Back movement " offers a set of simple exercises to get rid of back pain.

1- plank exercise:

When performing a plank, the back, buttocks, thighs, and neck form a straight line.

Lie on the stomach and extend the feet at the width of the waist, then lean on the tips of the toes and forearms, which are spread shoulder-width apart.

 

2- push up exercise:

Push-ups are a traditional fitness exercise that works to strengthen the muscles of the entire body.

*In this exercise gets on the floor on all fours, positioning your hands slightly wider than your shoulders.

Don't lock out the elbows; keep them slightly bent. Extend your legs back so you are balanced on your hands and toes, your feet hip-width apart.

* Inhale as you slowly bend your elbows and lower yourself to the floor, until your elbows are at a 90-degree angle.

* Exhale while contracting your chest muscles and pushing back up through your hands, returning to the start position.

Beginners can lean on the knees instead of the tips of the toes when doing the pushup.

 

3- leg extension exercise:

Leg extension exercise helps to stretch the posterior thigh muscles, these muscles often cause pain in the lower back.

* When performing this exercise, you should lie on your back.

* Hold your thigh with your hands.

* Pull the thigh toward the upper body while keeping the leg straight.

* And when you want to intensify the stretching exercises, the toes can be pulled slightly towards the thigh.

4- vein therapy exercise:

You can stimulate blood circulation by performing a vein therapy exercise.

This exercise is performed by standing on the tips of the toes, turning back on the heel, and raising the toes, then standing on the tips of the toes again, repeat this exercise 10 to 15 times at a calm and steady pace.