Positions For Curing Lower Back Pain
You may be suffering from a chronic lower backache.
Exercise is necessary for relieving or preventing lower back pain that might occur to you.
I would like to recommend some effective practices in exercising as the basic for those who suffer from lower backache.
However, exercise should be done correctly to avoid back injuries.
These include: a) Lie on the floor and lift your knees.
Start from lifting your left knee up against your chest.
With your both hands, grab your knee and push it against your chest.
Your right leg should be straight.
Carry on for 30 seconds.
Release the leg.
Do the same with the right leg.
b) Lie on the floor.
Bend the knees.
At the same time, keep your feet flat on the floor.
Put your knees together.
Your arms should be spread out on either side at your shoulder level with your palm facing the ceiling then turn your head towards the right while turning the knees towards the left.
Keep your shoulders flat on the floor.
Afterward return your head and knees to the starting position.
Do the same on the other side.
c) Lay down on the floor.
Bend the knees and at the same time keep your feet flat on the floor.
Draw the lower abdominal muscles in and up.
Raise your pelvis off the floor a couple of inches, in a curling motion.
Do not raise your bottom off the floor.
Carry on for 5-10 seconds.
Lower the hips back down.
Inhale normally whilst keeping this position.
Repeat 5-10 times.
d) Lay down on the floor.
Bend the knees.
Keep your feet flat on the floor.
Hold your feet and knees somewhat apart.
Position your hands by your sides, with your palms facing the floor.
Force your gluteus muscle and raise your hips off the floor as high as doable.
Carry on for 5-10 seconds then lower your hips back down.
Inhale normally.
Repeat 5-10 times.
e) Lay down on the floor on your belly with your arms placed along with your sides.
Raise your shoulders and head away from the floor.
Move up as high as is comfy for you.
Carry on for about 5-10 seconds.
Inhale normally.
Lower the shoulders and head back down.
Always be cautious not to tighten up your shoulder muscles.
Repeat 5-10 times.
The above recommendation would be useful for people who are in the initial period of back pain majorly caused by prolonged muscle strain.
If the symptom is caused by other factors such as accidents, misusage of muscles, you should consult your physician and follow his advice.
Exercise is necessary for relieving or preventing lower back pain that might occur to you.
I would like to recommend some effective practices in exercising as the basic for those who suffer from lower backache.
However, exercise should be done correctly to avoid back injuries.
These include: a) Lie on the floor and lift your knees.
Start from lifting your left knee up against your chest.
With your both hands, grab your knee and push it against your chest.
Your right leg should be straight.
Carry on for 30 seconds.
Release the leg.
Do the same with the right leg.
b) Lie on the floor.
Bend the knees.
At the same time, keep your feet flat on the floor.
Put your knees together.
Your arms should be spread out on either side at your shoulder level with your palm facing the ceiling then turn your head towards the right while turning the knees towards the left.
Keep your shoulders flat on the floor.
Afterward return your head and knees to the starting position.
Do the same on the other side.
c) Lay down on the floor.
Bend the knees and at the same time keep your feet flat on the floor.
Draw the lower abdominal muscles in and up.
Raise your pelvis off the floor a couple of inches, in a curling motion.
Do not raise your bottom off the floor.
Carry on for 5-10 seconds.
Lower the hips back down.
Inhale normally whilst keeping this position.
Repeat 5-10 times.
d) Lay down on the floor.
Bend the knees.
Keep your feet flat on the floor.
Hold your feet and knees somewhat apart.
Position your hands by your sides, with your palms facing the floor.
Force your gluteus muscle and raise your hips off the floor as high as doable.
Carry on for 5-10 seconds then lower your hips back down.
Inhale normally.
Repeat 5-10 times.
e) Lay down on the floor on your belly with your arms placed along with your sides.
Raise your shoulders and head away from the floor.
Move up as high as is comfy for you.
Carry on for about 5-10 seconds.
Inhale normally.
Lower the shoulders and head back down.
Always be cautious not to tighten up your shoulder muscles.
Repeat 5-10 times.
The above recommendation would be useful for people who are in the initial period of back pain majorly caused by prolonged muscle strain.
If the symptom is caused by other factors such as accidents, misusage of muscles, you should consult your physician and follow his advice.
