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Back pain is no joke. Whether a person is a top athlete or a complete couch potato, each of us risks damaging the spine by performing daily activities.
Fortunately, we have discovered a few very simple yet extremely effective exercises. We can guarantee that practicing them will rid you of back pain soon.
Exercise No. 1
Lie on your back. Bend your right leg at the knee and place it on the floor.
Extend your left leg upward, grab it above the knee at the back of the thigh with both hands and pull it toward your abdomen.
Hold this position for 30 seconds. Repeat the exercise with both legs.
Exercise No. 2
Lie on your back, bend both legs slightly at the knees and place your feet on the ground. With both hands, grab your left leg below the knee and pull it toward you.
Hold this position for 20 seconds. Repeat the exercise 2 times for each leg.
Exercise No. 3
Lie on your back. Extend your right arm to the side away from the body so that it forms a right angle with the torso. Straighten your left leg forward so that it is straight.
Bend your right leg at the knee and try to twist it to the left as far as possible. Ideally, your right knee should touch your left palm, which is lying freely on the ground.
Hold this position for 20 seconds. Repeat the exercise 2 times on each side.
Exercise No. 4
Lie on your back and bend your left leg at the knee. Cross your right foot at the ankle over your left knee. The calves of both legs should be at a right angle.
Grab your legs by the lower part of the thighs with your hands and gently pull both legs toward your head.
Hold this position for 30 seconds. Repeat the exercise once on each side.
Exercise No. 5
Kneel on the floor on your right knee.
Bend your left leg at the knee, point it forward, and support yourself with both hands on your left knee.
Hold this position for 30 seconds. Repeat the exercise once on each side.
Exercise No. 6
Lie on your left side. Keep your left leg slightly bent and resting on the ground. Bend your right leg at the knee and grasp its ankle with your right hand.
Bend your left arm at the elbow and use it to support your head.
Now carefully pull the right ankle with your right hand to stretch the muscles. Your spine should not be too bent; try to keep it as straight as possible.
Hold this position for 30 seconds. Then switch sides and repeat the exercise.
Exercise No. 7
Stand at a distance of arm’s length from a table.
Bend forward at the waist, slightly bend your knees, and reach for the edge of the table, which you grasp with both hands. Your arms must be straight and your head level with your shoulders.
Hold this position for 10 seconds.
Then stand up straight and, with the help of your arms, bend your body to each side as illustrated in the picture on the right.
