Nowadays many people experience pains in the back as a result of great number of problems that can develop by time. However, in what way can you relieve the pain from your back?
There are some exercises that can improve the state of your back and remove all that pain, including:
1. Piriformis Stretch
How to perform this exercise? First, lay on the back with bent knees and place your feet flat on the ground.
Put the right ankle on the left knee while pulling the left thigh towards the chest.
Remain in this position for half a minute and then repeat the same method with the opposite side.
You probably feel the stretching of the lower back and buttocks and a reduced pain in the back.
2. Seated Hip Stretch
Outstretch your legs while bending your left knee and crossing it over your straight leg.
Then remain with a straight back, tugging your left knee towards the chest.
Keep in this position for 30 to 60 seconds and then change the side.
3. Pigeon Pose
Sit in a dog pose, bringing your left knee forward and bending it outward in order to keep the shin on the floor.
The right knee need to be stretched backwards for about 5 to 10 breaths. Then change the side.
4. Self-trigger Point Therapy
Take some tennis or lacrosse ball in order to place the pressure on the lower back. Place the ball on the point of pain and press in against the flood.
Remain in that position for 30 to 60 seconds then change the position.
Via Health 24
