14 exercises to help get rid of back pain

If you experience aching pain in the lower back, then here are 14 exercises that can help you.

It does not matter how old you are. Almost every person on this planet once or more experienced a nasty pain in the lower back. Here are 14 exercises that will help relieve it.

If the pain intensifies with each passing day, you should definitely see a doctor. As a precaution, two or three exercises can be selected from the list, and make them regularly. However, in any case, the wrong choice of exercise can only harm, and we strongly recommend not to solve all their problems self-medicate.

inversion table

Inversion table - this is a great way to stretch the back muscles due to gravity. If you are experiencing back pain from time to time, buy this table will be the best investment.

Sarpasana

Sarpasana or snakes pose - a pose of yoga, which will serve as a good preventive exercise for the back. Make sure that your legs together, and drag the shoulders up as much as possible.

lumbar curling

When performing this exercise, do not tear off the shoulders off the ground and try to touch the other side of the knee.

baby Pose

Lie on the floor, hold hands on the knees and pull them towards your chest. Lower back can detach from the floor. Hold this position for 15-30 seconds.

Stretching on fitball

If the hand is fitball, you can use it. Lie flat on his stomach on the ball and try to relax. You can lie on the ball as much as you want.

Hold the legs in static

This exercise does not require you to no effort. Position in which the legs are above the back, allowing the blood to provide lower back pain and soothe.

Stretching on hyperextension

Exercise hyperextension resembles the same on fitball. Here are just a hyperextension sure to be in any room. Take the original position slowly and stretch back, stay in this position for 15-30 seconds.

stretching the hips

Take the starting position on your back, bend one leg at the knee and place them on top of each other. Pull your feet in toward the chest, thereby stretching the thigh muscles and back.

Deadlift

This exercise should be performed if you have no back problems. It is perfectly develops the muscles of the back and provides prevention. However, if you are experiencing back pain, it is strictly contraindicated.

Exercise "prayer"

Sometimes back pain can be caused by weak abdominal muscles. Exercise "prayer" perfectly strengthens all the abdominal muscles, but for its implementation will have to be in the gym.

Hyperextension on fitball

If you do not like to go there fitball, then it can be perfectly replaced by hyperextension in the gym and in your home. Take the starting position, put both hands behind your head, bend down, stretching the back muscles, then go up to the starting position. Repeat several times.

hyperextension

Exercise equipment is the same as in the previous case. If you have access to a hyperextension, with the help of the exercises can strengthen the back muscles.

The rise of the pelvis

Take the starting position lying on the back. Push the lower part of the body upside down and linger a while in this position. To complicate the exercise, you can put on your stomach extra weight.

Outages

Get rid of, you can not only through the exercise of back pain. Take breaks every hour and get up from the chair. Thus, you razomnote back and relax the muscles at the expense of change of position.