Top 3 exercises you must try to get rid of lower back pain

Hamstring Stretch

Lie down flat on the floor with your feet resting flat on the ground and heels as close as possible to your bottom. Put out your arms left and right at a 90-degree angle. Now, turn your head to the left while at the same time turning both legs to the right.

Next, slide your upper leg (the left leg in this case) over the lower leg so your left ankle rests on your right knee.

Maintain this position for a few seconds, then slide your left leg back on top of your right leg and bring both legs back up straight again.

Lower Trunk Rotation

Lie down flat on the floor with your feet resting flat on the ground and heels as close as possible to your bottom. Put out your arms left and right at a 90-degree angle.

Now, turn your head to the left while at the same time turning both legs to the right. Next, slide your upper leg (the left leg in this case) over the lower leg so your left ankle rests on your right knee.

Maintain this position for a few seconds, then slide your left leg back on top of your right leg and bring both legs back up straight again.

Alternating Arm and Leg

Lie down flat on the floor and put both feet flat on the ground. Hold your arms next to your body and slowly tilt your pelvis upward. Go up till you feel your tailbone comes off the ground. Keep this position for a few seconds and then relax.

Repeat this movement, but now lift up your tailbone and the first vertebra off the ground. Keep this position and relax again. Every time you relax and return your body to the ground, you have raised one more vertebra. Ultimately, only the back of your shoulders should remain touching the floor with the whole vertebrae column in air.

In this exercise, you keep rolling up and down your spine, off the ground and then back. Concentrate on your back lifting off the ground one vertebra at a time and when going back down, one vertebra at a time touches the ground.

 

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