Exercises to avoid waist pain

We have already spoken many times about the low back pain and how can we avoid those horrible pains. Today we will help more those men who suffer from waist pain and we will teach them some practical and effective exercises to avoid this annoying pain.

Staying in the same position for a long time, either standing or sitting, the stress of this new era and many other factors stimulate pain in the lower back, that is why exercise is a good ally to avoid these pains.

Next we will show you a series of exercises that will help us contract and lengthen the muscles of the waist and avoid pain.

Lying on your back with your back well supported on the floor, we bring one knee to the chest while the other leg is kept stretched out on the floor. We hold the position for about 15 seconds and change legs. Repeat the exercise 10-15 times. If necessary, use your hands to keep your knee close to your chest when holding the position.

Again, lying on your back and with your back well supported on the floor, bring both knees to your chest with the help of your arms and press against your chest for about 5 seconds, then maintain this position without pressing for another 5 seconds. Repeat the exercise 5 more times and breathe slowly and calmly.

While lying on your back, place your feet on a chair or similar, keeping an angle of 90 grams with your knee and hip. Make sure that the back is supported and not arched on the ground and hold the position for 5 minutes. This exercise will help us to rest our back muscles by not supporting our own weight.

Begin in the starting position, lying on the floor in a face-up position and bend your knees and press your back towards the floor for 5 seconds. Repeat the exercise 10 times taking care that the breathing is smooth and fluid. When pressing the back against the ground we must notice how the whole back is supported.

This exercise is called "the cat", since in the quadruped position the back flexes and extends to contract the muscles (when extending) and then relaxes and stretches it (flexion).

Hopefully these exercises have been of great help to all those men who have lower back pain. If you do another exercise that we do not specify here, but it gives you good results, then tell us about it.

Vía: vitonica