Exercise

7 stretches to relieve low back pain

7 stretches to relieve low back pain

Due to the sedentary lifestyle that we live today, added to the constant appearance of technologies that automate a large part of our tasks (at least those that forced us to move), our general health is impoverishing.

It is very important, and especially for those of us who lead a more sedentary life, that we become aware and try Make up for that lack of physical work by exercising or practicing yoga stretches.

Next, you have 7 ideal yoga stretches to relieve low back pain, and to keep our body active and healthy. It is very important that during stretching we maintain a deep and controlled breath that will help us achieve better results.

1.- Lying hamstring stretch

Hold the pose for at least 30 seconds for each leg and repeat the stretch a second time. It is important that we maintain controlled and deep breathing during the stretch, and those to come.

2.- Lying buttock stretch (knee to chest)

This stretch helps strengthen and relax our glutes. Hold the pose for 20 seconds for each leg and repeat the exercise a second time.

3.- Spinal stretch

This stretch is ideal for those who suffer from sciatica. Hold the pose for 20 seconds and repeat on the other side. We can repeat the stretch more times (as long as we don't go overboard).

4.- Piriformis stretch

Hold the piriformis stretch pose for an average of 30 seconds for each leg.

5.- Stretch the hip flexors

Hold the pose for an average of 30 seconds for each leg and repeat the stretch again.

6.- Lying quadriceps stretch

Hold the pose for 30 seconds for each side and repeat the stretch again.

7.- Full back stretch

With this stretch we will stretch the entire back. We will hold the posture for 30 seconds and repeat the exercise a second time.


Video: 7 Simple Core Exercises That Prevent Lower Back Pain (January 2022).