lower back ache

lower back ache : 12 of the best and most comfortable back stretching movements

lower back ache

Great stretching exercises to lower back ache behind your desk :
lower back ache sitting at a desk is a problem that most of you employees are well acquainted with, so you should also be familiar with the way and method of treatment;
Updatebody users who have requested useful sports-stretching exercises for the treatment of back pain sitting behind a desk can get acquainted with appropriate exercises in the continuation of this part …

Relieve and treat lower back ache by sitting at a desk with standing movements :
Standing is one of the best ways to reduce the risk of back pain while working.
Even if you have to sit for most of the day, standing and walking in the area helps while you are standing, you can try these two stretching methods to reduce the pressure on the lower back and increase your flexibility.

lower back ache
lower back ache

Stand to pull the trunk muscles :
Stand with your feet shoulder-width apart.
Place your hands on your sides for support.
Slowly bend back and increase the curvature of the lower back so that you feel a slight stretch in the abdomen and light pressure on the lower back ache.
You can do this as a constant stretching exercise by holding the muscles in the same position for 15 to 20 seconds and repeating it 3 to 5 times at a time.
To do this exercise as a chain of movement exercises, hold this position for only a few seconds, but repeat this 10 times each time.

Standing the way the quadriceps or flexor muscles work :
While standing, place one hand on the desk and pull one leg back and place it on the chair behind you.
Depending on the flexibility of your body, you can place your feet on the seat, handle or back of the chair.
Be careful that the foot on the ground is facing forward and your knee is slightly bent.
Gently push your pelvis forward while squeezing the serine muscles.
You should feel a stretch in the front of the serine and thigh.
Hold this position for 15 to 20 seconds and then repeat 3 to 5 times for each side of the body.

Treatment of lower back ache behind a desk with exercises in a sitting position :
Sitting is the most common position for office workers, and as mentioned above, standing and resting can reduce lower back pain and the risk of injury.
However, there are exercises that you can do in a sitting position to improve back pain and increase your body flexibility.

Stretch the lateral muscles of the upper torso :
While sitting, raise one of your arms above your head.
Place the other hand on the thigh for support.
Slowly bend in the opposite direction to feel a gentle pull along the upper torso.
Hold this stretch for 15 to 20 seconds and repeat 3 to 5 times for each side of the body.

Stretching exercise bending the knee towards the chest :
While sitting, raise one knee, as if you want to parade as far as your hand can reach.
Use both hands to pull the bent knee toward the chest until you feel a gentle stretch in the lower back ache of the head.
You can put your hands on or behind your knees for comfort.
Hold this position for 15 to 20 seconds, then repeat 3 to 5 times for each side of the body.

Stretching the muscles behind the thighs :
While sitting, place the heel of the foot on the floor with the knee straight.
Slowly bend forward to feel a gentle stretch behind the knees and thighs.
Keep your lower back straight so that the stretch is focused on the muscles behind your thighs.
Hold this position for 15 to 20 seconds and then repeat 3 to 5 times for each side of the body.

lower back ache
lower back ache

Sit in the position of number 4 :
While sitting on a chair, place one foot on the other while the ankle is on the knee of the other foot.
Place your hand on the knee of your foot.
Gently push the upper body up to the knee, pushing forward until you feel a slight, moderate pressure on the serine and buttocks.
Hold this position for 15 to 20 seconds and repeat 3 to 5 times for each side of the body.

Eliminate lower back ache behind a desk with a ground stretching movement :
Sitting or standing exercises are practical and can be done on almost any seat, but stretching exercises on the floor can be even more effective.
If you have a private office or a clean floor at work, these stretching exercises will allow you to train more muscles in the upper torso.

Stretch one knee towards the chest :
While lying on your back, slowly bring one knee up to your chest.
Hold the knee with each friend (above or behind the knee) and gently pull it toward the chest.
You should feel a gentle to moderate stretch in the lower back, groin and buttocks.
Hold this position for 15 to 20 seconds and then repeat 3 to 5 times for each side of the body.

Stretch both knees towards the chest – lower back ache :
While lying on your back, gently raise both knees toward your chest.
Hold the knees with both hands and gently pull towards the chest.
You should feel a gentle to moderate stretch in the lower back, groin and buttocks.
Hold this position for 15 to 20 seconds and then repeat 3 to 5 times for each side of the body.

Stretching exercise to rotate the lower body muscles :
While lying on your back, keep your legs and knees together with your knees bent.
Slowly bring your knees down to one side until you feel a gentle, moderate stretch in the other direction below your waist and hips.
Hold this position for 15 to 20 seconds and then repeat 3 to 5 times for the other side of the body.

Piriformis stretch in arch mode – lower back ache :
While lying on your back, raise one knee to your chest, as when raising one knee toward your chest.
Hold the knee with each friend and gently pull towards the opposite shoulder.
You should feel a gentle to moderate stretch in the lower back, groin, and especially the buttocks.
Hold this position for 15 to 20 seconds and then repeat 3 to 5 times for each side of the body.


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