Exercises for back and lower back pain
Exercises to relieve back and lower back pain
Back and lower back pain is a common problem that can be caused by a variety of factors, including poor posture, stress or physical inactivity. To relieve discomfort and improve your health, you can try the following exercises:
1. Cat-Cow
This exercise helps stretch the spine and improves flexibility. Start on all fours, hands and knees on the floor. Arch your back up (like a cat), then lower your belly and lift your head (like a cow). Repeat 10-15 times.
2. Stretching the knees to the chest
Lie on your back and lift one knee to your chest, holding with your hands. Hold the position for 15-30 seconds and switch legs. This exercise relieves tension in the lower back.
3. Slipping of the feet
Lie on your back with your legs bent. Slowly extend one leg as you slide it across the floor. Then return it to the starting position and repeat with the other leg. This exercise strengthens the muscles around the spine.
4. Bridge
Lie on your back with your knees bent and feet on the floor. Lift your pelvis up by tightening your abs and buttocks. Hold for 5 seconds and release. Repeat 10-15 times.
5. Yoga pose The child
Sit on your knees, then bend forward, placing your forehead on the floor and extending your arms forward. This pose is excellent for relaxation and relieving back tension.
Remember that regular exercise practice combined with professional massage can be extremely beneficial. At the Thai Spa, we offer specialist Thai massages that will help relieve back pain and improve your general well-being. Visit us to enjoy a unique experience and restore the balance of body and spirit.
For more information on healthy living and exercise, check out Healthline or the Mayo Clinic .
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