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7 Best Exercises For Lower Back Pain

Your back hurts and you can't get comfortable at work or while driving?


A lot of people have that issue, and yet they do not care enough to look for a solution.

They suffer in silence, but how can I stop suffering ?

Well, I can tell you that, scientists say that training is not only good for our health, but it benefits your brain as well. Exercise or sport helps us increase our brain function more.

Both our body and our mind get tired a lot, especially when we do different activities, for example, when we spend too much time in front of our computers and phones.

So an excellent set of exercises will keep both in great condition.

And today, we found the best exercises that can help you get rid of lower back pain. While needing simple equipment, we want you to look at these exercises and check them out with us.

Note: Depending on your diagnosis, some of these exercises will be quite bad for you. But, do you know why?

Herniated disc? Don’t do forward bending exercises. Stenosis or DDD? Don’t do cobra style exercises. Please, everyone, be careful and listen to your body.

Get Ride of Back Pain

7 Bending

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Bending has a very important role. It helps you a lot to get rid of the lower back pain. Lean on your elbows, put your legs straight, and put your toes out. 

Start leaning as you inhale, raising your chin, extend your arms out at shoulder level on the sides, and lift your feet off the floor.

Benefits of this exercise: helps you avoid lower back injuries. This exercise also works on your shoulders, neck, and back.

6 Plank twisting 

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A useful exercise that works on your upper, lower back, and arms.
Keep your back straight. Spread your hands shoulder-width apart. Do a twist and bend your knee. Repeat this for 10 reps of 3 sets.

5 Knees to chest

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First, lie on your back and lean against the floor, extend your legs and put your arms on your sides.

Bend one of your legs at the knee joint, push the tigh to your chest and focus on working your leg while keeping your other leg straight.

Try to stretch the hip as much as you can so you can feel the muscle working. Never lift your head, shoulder blades, or lower back from the floor.

4 Happy baby pose

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Extend your body well and lay down on the floor. Spread your arms out to your sides on the floor. Hold both your legs to each other.

Put your hips on your stomach after bending your knees. Catch both legs with your hands. Make sure that you don’t move your lower back and your neck to put more tension on the stretch, lower your legs.

Want to know what the awesome thing is?

This exercise is great for relaxation of your lower back muscles and reducing back fatigue.

3 Child’s pose (balasana)

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Balasana or child’s pose is a yoga exercise.
Get on your knees, do not put your feet on your toes. To get into the desired position, sit, lower your buttocks to your heels, spread your hips wide — a distance greater than the width of your body. Bring your feet together.

Sit on your knees but don’t put your feet on your toes.

To start in the correct pose, sit and put your buttocks on your heels. Stretch your hips wider than your body. Put your knees together.

Do you want to know a little secret? This exercise relieves stress in the spine, strengthens the muscles of the back, and improves flexibility.

2 Bending on the ball 

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This exercise is like the first exercise, it helps you to use the muscles of your back and your legs.

Lay on the ball, stretch your feet shoulder-width apart, and bend your knees to balance yourself. Keep this position.  

Cross your arms in front of you and hold them or place them on your lower back. Begin to bend and unbend your lower back.

1 Stretching on the ball

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Finishing our workout with this stretching exercise.

Lay flat on your back with your hands and feet on the floor and calm your body as well as you can. When you exhale, round your back as much as you can. Curl your pelvis inward and lower your shoulders.
You should feel your back stretching doing this exercise.

What do you do to reduce back pain when you spend a long time at work?


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