Back strain is one of the most common forms of pain in America. These aren’t just harmless little aches, either. The pain can lead to inactivity, weight gain, depression, and sleep loss, all of which could diminish your quality of life.
Following a physical exercise program helps to strengthen the muscles, prevents and relieves back pain and also increases the mobility of the spine. You can do the following exercises daily or at least three times a week.
These great-feeling stretches that can help relax your back, neck, and shoulders. Start with 5 repetitions of each exercise, and if there is no discomfort in the back, you can gradually increase the number until you reach 15 repetitions for each exercise.
Lie down on your belly on a flat surface, bend your knees, and grab your ankles with your hands. Arch your back like in the picture. Return to the original position, relax and repeat.
Sit on your knees with your palms on the floor. Push the trunk backwards so your buttocks touch your heels and your head positioned to arms level. Be careful to keep your back straight. Return to the original position and repeat the exercise.
Sit on the floor with your legs crossed. Raise your left hand, bend your arm, and try to grab your right hand at your back. Stay in this position for 10 seconds. Repeat the exercise by changing the arms.
Keep position from previous exercise and raise your arms up. Bend your left arm and grasp the elbow with your right hand. Gently pull your left elbow to the right. Repeat by changing the arms.
Stay on the floor and stretch your legs forward. Stretch your left arm in front and the right one in the back. Rotate the right arm and move it next to the left one. Change the arms and repeat the exercise.