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Waist pain or back pain causes a lot of problems in some women. Many women are unable to do their daily work due to this pain. It has been seen that in many women this pain starts after pregnancy, while many women start having such problems as they age. These back stretching exercises for back pain can also be very useful for those women who have back pain during periods.
Exercise is very important, it keeps you healthy as well as gives relief from many types of pain and diseases. Stretching is a better option to reduce any kind of pain. It is also necessary to warm-up before starting stretching, because starting stretching without warm-up can also cause strain in the body. Due to which instead of reducing your problem, it can increase more.
Know about 3 stretching exercises to reduce back pain (stretching exercises for back pain)
1 Knee to chest stretch
According to a study published in the Journal of Physical Therapy Science, people who have chronic back pain should do the knee-to-chest stretch as it helps to relax the smallest muscles in your back while focusing on them.
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How to stretch from knee to chest
Lie on your back with your knees bent and your feet flat on the floor
Using both hands, lift one knee up and press it to your chest
Tighten your abs and press your spine to the floor. Hold on for 5 seconds. Return to the starting position and repeat the same with the other leg.
Return to the starting position and then repeat with both legs at the same time
Repeat each stretch 2 to 3 times, you can do it once in the morning and once at night
Pelvic tilt exercise
According to a study published in the International Journal of Sports, there is a great correlation between abdominal muscles and lower back muscles. That is why pelvic tilt is recommended if you have lower back pain. It also has a good effect on your glutes and hamstrings.
How to do pelvic tilt
Lie on your back with both your knees bent and feet flat on the floor
Brace your stomach and keep your back straight on the floor
Keep breathing normal and keep this position for 10 seconds.
then take a deep breath and exhale
You can repeat this 2 to 4 times in 1 to 2 sets.
3 Sphinx stretch
Similar to cobra pose, the sphinx stretch puts more of a stretch in the lower back and butt. This gives a lot of relaxation to the muscles and also reduces the stiffness of the back and waist.
How to do the sphinx stretch
Lie on your stomach with the help of your elbows, but do not touch your shoulders to the ground
Keep both your feet away from each other and keep them straight.
slowly raise and lower the top of your hip
Take deep breaths and keep your lower back and abdomen strong
Once you come up, stay in this position for 30 seconds to 1 minute.
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