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4 Exercises for Lower Back Pain Relief
Most people will experience back pain at some point in their lives. You might over-exert yourself, move the wrong way, attempt to lift something improperly, and back pain is your unwanted reward. Lower back pain is the most commonly reported form of back pain and usually fixes itself in a few weeks.
Sometimes the condition lasts for a few months, but the human body is pretty good at repairing itself. As long as you don’t aggravate the problem or injure your back again, you will usually soon be back in action like nothing ever happened.
Since, statistically speaking, you are probably going to have to deal with this problem eventually, it makes sense to know what you can do to minimize the negative influence of back pain on your life.
whether it is a one-time or chronic condition.
The following exercises have been proven by many to speed up your recovery from lower back pain, whether it is a one-time or chronic condition.
The Halfway Crunch
Lie as comfortably as possible on your back with your feet flat on the floor and your knees bent. Cross your arms, holding opposite shoulders, and squeeze your tummy muscles, then slowly move your shoulders up off the ground. Exhale as you raise your shoulders, hold briefly for a few seconds, then lower back to the starting position. Perform 7 to 10 times.
The Imaginary Chair
This exercise is sometimes called the wall sit. Stand about a foot away from a wall, and slowly lean backwards until you feel your back resting perfectly against the wall. Gently slide your body downwards until your knees are bent as though you are sitting, while still pressing your lower back against the wall.
Hold this position while you count to ten and then slide your body back up the wall into the starting position. Repeat 10 times if possible.
Stretch Your Hamstrings
Lie on your back and bend your knees as if you were going to perform a halfway crunch. Roll a towel lengthwise and place it under one of your feet to form a stirrup. Straighten this leg while pulling back towards yourself with the towel.
Keep your leg straight and you should feel a pulling sensation on your hamstring, on the back of your leg. Hold your leg in the air for 15 to 20 seconds, and repeat 3 to 5 times for each leg.
Lie on your stomach and place your hands directly under your shoulders. Push up slowly onto your hands, rising from your upper body rather than your pelvis. You can alternately place your elbows on the floor below your shoulders and hold that position if pushing up from your hands is too painful.
Your goal is not to perform a traditional push-up, only to raise most of your upper body. Hold for a count of 10, then repeat 7 to 10 times.
Avoid toe touches, sit-ups and leg lifts, focusing instead on the exercises just covered. The idea is to strengthen your back, leg and stomach muscles, without putting undue pressure on your lower back.
Exercises and physical activities which support your spine should be the focus, and depending on the severity of your injury or pain, you may want to consult a physician or chiropractor first to ensure you don’t aggravate the problem.
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