9 Simple and quick exercises to relieve lower back pain

Today, many people spend most of their lives sitting. No matter how old you are, whether 20 or 60, it is quite possible that you have felt, at least once, discomfort or pain that appears in the lower back. Fortunately, there are exercises that help prevent or alleviate this unpleasant symptom.

In this post, the awesome.club shares stretching exercises that favor the well-being of the lumbar region.

Support yourself on your knees and hands, extend your arms in front of your body. Gently lower your glutes towards your heels. Rest your head on the floor and push your palms forward until your hands are fully extended and straight. Hold the position for 30 seconds.

Lie on the floor and bend your knees. The distance between the feet should be equal to the width of the hips. Bend your left leg, lift your right foot and place it on your other knee. Hug your hips and slowly pull them towards you. Head and shoulders must remain on the floor. You should feel that your right thigh is well extended. Hold your legs in this pose for 30 seconds. Repeat with the other side.

Lie on the floor and bend your knees. Tilt your legs to one side: to the right, for example. The left leg must remain on the floor, and the right ankle must be above the opposite knee. Place your hands beside your head, push your right knee down (toward the floor). Stay in the position for 30 seconds, switching sides.

Step forward with your right foot and support yourself on your hands. Keep in mind that the right hand should be to the left of the right foot. Step forward with your right foot a distance similar to the length of your right arm. Then, without moving your hands, throw your hips forward, stretching the front of your thigh and holding the position for 30 seconds. Do the same with the other side.

Spread your legs wide, with your feet pointing out. Keep your back straight, tighten your abs and keep your shoulders down. Exhaling, lower slowly, as if sitting in a chair. Knees should open laterally. Hold the position for 30 seconds.

To start, spread your legs wide and keep your toes pointing forward. Exhaling slowly, bend over with your back straight and your knees slightly bent. Relax and stay in this pose for 30 seconds. Then slowly lift your torso.

Sit down on your buttocks and bend your knees. Bring your right foot behind your left knee and place it on the floor to the left of your pelvis. Place one knee above the other. Slightly lift up onto your hands and straighten your pelvis position. Then descend, evenly distributing your body weight. Hold the position for 30 seconds.

Sit up straightening your legs and then bend your knees. Swing your left leg over your right, placing your left foot outside your hip. Bring your right foot closer to your glutes on the same side. Then, flex your right arm and bring it behind your left knee, maintaining a twisting position. Stay like this for 30 seconds and repeat the process with the other leg.

Lie on the floor, exhaling. Bring your knees to your belly. Breathing in, hold the outer sides of your feet with your hands. Slightly open the knees, laterally, going beyond the width of the upper part of the body and bringing the joints towards the armpits. Make sure your legs are perpendicular to the floor. Hold the position for 30 seconds.

We hope these tips are useful to relieve the dreaded back pain that bothers us so much and can even prevent us from carrying out everyday activities.