Nowadays, many people suffer in the lower back, especially in the lower back. Finding the right positions and the right routines to relieve pain is often difficult.
The following exercises are extremely effective in reducing this type of pain and discomfort. If you do them regularly, you will soon feel relieved.
1. Position of the Sphinx
Start by lying on your stomach and slowly lift your upper body. G Ardez your forearms flat on the ground, made a bow with the lower back, looking up. Hold for 10 seconds then repeat the exercise.
2. Position of the dog or cat
Put on all fours and bend your abdomen upwards to make a bow while lowering your head. Hold the position for 30 seconds then return to the starting position and start again.
3. Knee-chest
Lie on your back with both legs together, place your hands on your right knee and bring it to your chest. Hold for 30 seconds then gently release and do the same with the other leg.
4. Flexion
Get on your knees, toes extended. Sit on your heels and stretch your arms as far as possible to the ground. Do not forget to lean your head down too. Do it for 30 seconds then repeat the exercise.
5. Leg and arm lift
Put on all fours, lift your left leg and your right arm. Hold this position for 10 seconds and then start again, this time, with your right leg and your left arm for 10 seconds. Do several repetitions.
6. Hyperextension
Lie on your stomach. Put your hands behind your back and raise your chest and legs. Hold the position 5 seconds. Repeat the exercise.