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Sedentary employment, lack of movement, poor lifestyle – all of this can contribute to back pain. You don’t have to suffer; your weakened back muscles can be strengthened again in an easy way. We recommend doing this as soon as possible so the pain doesn’t deepen and become even more unbearable. If you feel mild or even more intense back pain, muscle pain and so on, we recommend the exercises below that will relieve your pain. You should perform each exercise for one minute.
Strengthening the spine
Take a mat – a camping mat – and lie on your back. Extend your arms to the sides so that your elbows and arms touch the floor. Bend your knees and keep your heels level with your hips. Now rotate your knees to the left side and then to the right side. You should repeat this exercise for one minute. At first, when you have back pain, perform the exercise four times on each side.
Exercise two
Again, lie down on the floor and straighten your legs. Let your arms rest loosely beside your body and relax. Now bend your right leg at the knee and move it to the left side. Do the same alternately with the left leg, moving it to the right side. Keep your shoulders pressed motionless on the floor.
Exercise three
Lie on the floor and put your hands behind your head. Lift your head and, using your left elbow, lean so that you touch the bent right knee. Do the same with the right elbow and left knee. Repeat the exercise at least twenty times.
To strengthen the chest muscles – first exercise
Kneel on all fours. Now arch your back and then return it to a neutral position and lift your head toward the ceiling. If you have severe back pain, keep your head level with your back. Perform the exercise slowly, not quickly.
Exercise two
Stay in the on-all-fours position. Alternately raise your right arm and left leg into a straight line, and then your left arm and right leg. Repeat the exercise at least ten times.
Lower back strengthening – first exercise
Lie on the floor and place your hands behind your head. Bend your legs at the knees, take a deep breath and exhale with your belly. Try to exhale while lifting your head and inhale when lowering your head to the ground. This will relax all the muscles.
Exercise two
Lie on the mat and raise your legs to a right angle, or less if needed. Alternately straighten one leg and bend the other at the knee.
