How to quickly get rid of back pain

Lower back pain can be caused by not only many hours sitting at a desk, but the excessive load on the hips during training. Get rid of unpleasant feelings, you can use a very simple stretching.

Unpleasant sensation of pain can occur in heavy athletes who do not know the steps in training. The main muscle in the hip flexors - lumbar - involved in the movement of the hips to the abdomen and attached to the lower five vertebrae. When this muscle contracts and tightens from such activities as cycling or sprinting, you can feel the tension in the lower back.

But there is good news: this pain can be eliminated by a simple stretching the hip flexor. During the warm-up and cool-down, you have to take care of the psoas muscle. Try these two methods after the next bicycle training or jogging!

Variant № 1

• Get on your knees. The right leg is bent at a right angle in front of the left leg rests on the floor with his knee.
• Try to find a balance. As soon as you feel that you were able to fix itself, pull the left hand back and hold the left foot. Then pull your left foot behind the heel towards the pelvis to increase the tension in the muscles of the thigh. If you want to increase the effect, squeeze the left buttock.
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• Hold this position for 30 seconds. Slowly release your left foot and return to starting position. Then do the exercise on the other side.

Variant № 2

• Place the massage roller so that it rested on your rump, but in any case not in the spine.
• Pull your right knee to your chest, with the heel of the left foot continues to touch the floor. In this case, you should feel a stretch in the front of your left hip.
• In order to increase the tension, place your left hand behind your head and gently expand your bent knee to the right.
• Hold this position for 30 seconds. Then change legs and repeat all the steps already with the left foot.