Vanish Your Lower Back Pain with These Stretching Exercises
Are you suffering with the problem of lower back pain? You won’t be an exclusive person if you’ll say yes, because there are numerous people, who have to suffer with the problem of lower back pain. The credit for this pain can be given to sitting for long hours at the office in front of the PCs.
To get rid of this, several women join fitness centers or fitness gym to keep themselves fit and away from body pains. Let’s us have a look at some of the exercises, which help in getting relief from pain.
Well, before looking at the exercises, here are certain guidelines, by fitness expert at woman gym in Singapore, which should be followed to ensure that the exercises are done in a precise manner.
Few guidelines to be followed before exercise:
Before you start the exercise, charge your body with small aerobic session.
You can also ride a bicycle to charge your body before starting the exercise.
When doing the exercise, do not pick a pace initially. Start with slow pace and then gradually build the speed.
In case that you feel pain while doing the exercise, stop doing the exercise.
Lower Back Pain Stretching Exercise:
Full-body stretch: Give relief to your body by doing full body stretch. Lie down on the floor with legs and arms straightened & stretched. Keep your hands up & legs down straight and then stretch as much, and as longer as possible.Sitting lower back: Sit on the chair with knees bent& slightly apart. Relax your lower back by slightly bending the hips. Keep your arms free towards the floor and then bend in forward direction by making stomach touch the thighs. Side Stretch: Position yourself on a chair with feet flat on the floor.
Do not round your back and shift the weight in forward direction. You have to make sure that you sit straight with your ears, shoulders & hips in an aligned position. After this, stretch the right arm overhead & slowly bend to the left. Be in this position of at least 20 sec and then turn to the other side.Seated Rotation: Maintain the initial position, which you took on the chair while doing side stretch. Make sure that the back doesn’t turn around, for which you can keep your body weight in slightly forward direction keeping shoulders, & hips in an aligned position. In this positions, fold the arms by keeping the elbows below the shoulder height. Now turn twist from the waist with hips in forward direction and head in the last.
Hold on to this position till the count of 15 and then return back to the starting position.
These are certain stretching exercises, which will make you get rid of the lower back pain.