We are the Gen-X who prides itself on being able to constantly work without flinching a bit. Sure the dedication is well-worth the appreciation, but that brings us to one very irritating part of our current lives; lower back pain, courtesy our less or nearly zilch attention towards the postures. Thankfully, there still is some hope before a simple lower back pain transforms into a bigger monster, in the form of a few simple exercises. Take a look as we bring forth these for you.
Two-Knee Twist
Lay down on your back, and slowly bring your knees to your chest, at the same time spreading your hands horizontally to form a T. After a minute or two, gradually lower your knees as you exhale slowly. Make sure that your shoulders are firmly touching the ground and not moving.
Supine Hamstring Stretch
Lay down on your back, bring your right knee to your chest. Take a strap or rolled towel, and place it on/around the ball of your foot, and then straighten your leg towards the ceiling. Do this for three to five minutes, then switch legs.
Legs Up the Wall
This is perhaps the easiest of all. All you have got to do is scuttle your behind up to the wall and rest your legs up against the wall. Stay in the position for five to ten minutes. This daily exercise really relaxes your strained lower back.
Lower Back Rotational Twists
This too is a very easy exercise that is advisable twice a day; morning and night respectively. Lay on your back firmly, making sure that it is aligned with the floor. Twist and bend your knees. Holding the first half of your body still firmly on the ground, twist your bend knees to one side. Stay in the position for about ten seconds, and then switch sides.
Bridge Exercise
Lie straight on your back, keeping the first half of your body firmly aligned with the floor. Bend your knees. Now keeping your head relaxed, lift your hips, taking support from the feet. Be in the position as long as you can bear it, then relax.
Squeeze Shoulder Blades
This exercise can actually be done while you are still at work and getting annoyed by those little pangs of pain in your lower back. The only thing you will need is to be seated on an armless chair. Sit straight, while your first half is totally aligned in a straight line. Pull your shoulder blades together, stay the positions for about five seconds, relax. Repeat the exercise two to three times. This one provides instant relief and relaxation.
Try these exercises now, and get rid of that lower back pain that pinches you every now and then.
Author: Kadambari Srivastava
