Before starting any exercise, it is recommended that you first consult with your doctor or fitness instructor. Do only those exercises that you can do. Each exercise must be performed correctly and for a sufficient amount of time. Keep in mind that more is not better. To improve your condition and not to harm the excessive load, choose for yourself 3-4 exercises and diligently perform them.
1. Inversion table
This simulator helps to stretch your back muscles evenly, forcing gravity to work for you. The inversion table is effective for both mild pain and serious back problems.
Stretching "Cobra" - an elementary exercise that everyone can do, as long as space allows. During stretching, make sure that your legs are snug against each other, and stretch your shoulders as high as possible, resting your palms on the floor.
3. Crossover for the lower back
This exercise benefits the lumbar and gluteal muscles. During stretching, make sure your shoulders do not come off the floor while you are putting one foot on the opposite side.
4. Stretching waist, lying on his back
The best exercise for this area of the back. Grasp the knees with the hands so that they form a right angle with the body. At the same time, the loins may slightly lift off the floor. Hold this position for 15-30 seconds.
5. Girth of a large ball for fitness
Grab a large fitness ball so your back is arched back. Awaken in this position until you feel that your body and, in particular, your back are completely relaxed.
6. Back lift on fitness ball
Lying on your stomach, resting your toes on the floor, putting your hands behind your head and relaxing your shoulders, awaken in this position to a state of complete relaxation. Then start alternately raising and lowering your head, using your back muscles. Repeat several times.
7. Raised legs lying down
This static exercise lasting 15-20 minutes will help to relax your back at the end of the working day. In this position, the multi-hour load, concentrated at one point, is evenly distributed throughout the back, relieving tension.
8. Stretching the gluteus muscles, lying on the floor
This stretch is also useful for lower back. Position one bent leg so that its ankle is under the second knee. Tighten both legs to your chest and maintain this position for 15-30 seconds.
9. Raising the pelvis
Starting position - lying on your back, arms along the body, knees bent. Rest your feet on the floor, pull the pelvis up. Hold for a few seconds, then lower the pelvis. Repeat several times.
10. The best treatment - prevention
“Sitting work” makes you spend most of the day in a chair, which hurts your back. Try to take short breaks every hour: get up, stretch your arms up, walk around the office, or take a walk in the fresh air.