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Mnoho lidí trápí časté bolesti křížů. Bolest může být sice většinu času mírná, ale snadno přechází do intenzivní a omezuje tak vaše každodenní aktivity.
Naštěstí existuje poměrně jednoduchý způsob, jak se tohoto druhu bolestí efektivně zbavit.
1. Hamstring stretch while lying down
To perform this stretch, lie on the floor on your back. Stretch the hamstring by raising one leg upward.
Hold this position with the leg straight for about half a minute, then repeat the exercise with the other leg.
2. Kobler’s pose
Sit on the floor and bring the soles of your feet together facing each other. Hold your ankles with your hands and keep your back straight. Hold this position for 30 seconds.
3. Drawing the knee to the chest
Lie on the floor, grab the back of your thigh just above the knee with your hands and start pulling the knee toward your chest. You can keep the other leg slightly bent at the knee.
Stay in this position for half a minute, then repeat the exercise with the other leg.
Then take a 10-second break and repeat the pose.
4. Spinal stretch
Lie on the floor on your back and cross your right leg over your left. Your back must remain flat on the floor.
Grab the knee with your left hand and pull it toward the floor, keep your right arm outstretched from the body. Hold this position for 30 seconds, then switch sides and repeat the exercise.
5. Piriformis muscle stretch
Lie on your back and bend your left leg at the knee to a 90-degree angle. Cross your right leg over the left. With your hands grab the left leg behind the knee and pull both legs toward your chest.
Stay in this position for 30 seconds, then switch legs and repeat the exercise.
This exercise resembles the position when you sit on a chair with crossed legs. The difference is that you are not sitting but lying on the floor.
6. Thigh stretch
Lie on the floor on one side, bend the top leg at the knee and grab the foot with your hand, pulling it toward your back.
Stay in this position for 30 seconds, then switch sides and repeat the exercise.
7. Forward lunges
Place one foot in front of you and bend it at the knee. The other leg remains behind you and is fully straight. Put your hands on your hips and lunge forward as far as you can.
Stay in this position for half a minute, then switch sides and repeat the exercise.
Conclusion
Many things can cause lower back pain. Most often it is a sedentary lifestyle. Using the stretches described in this article you can reduce pain and straighten your back.
You can also try the exercise shown in the introductory image on the right. If the pain does not subside even after regular exercise, seek professional help from a doctor or physiotherapist.
