A 5-Minute Workout to Relieve Severe Lower Back Pain - Lollalists: Top curious lists by Ojelabi Ojelola

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Friday, 16 March 2018

A 5-Minute Workout to Relieve Severe Lower Back Pain



Lower back pain can be caused by many factors. Sometimes it is a symptom of a serious body dysfunction or sometimes it can be caused by making an abrupt movement, lifting up something heavy, overstraining your muscles or sitting in an uncomfortable position for a long time. If you feel unbearable pain that runs down your leg and into your foot, it’s always worth a try to do some exercises instead of taking medicine.
Bright Side gathered some simple exercises recommended by doctors to ease the pain and make your back healthy again.

Things to take into account:

  • The aim of this workout is to release muscle spasms in the piriformis that are irritating your sciatic nerve.
  • Do these exercises slowly and don’t force yourself. If you feel severe pain when doing the workout, it’s better to stop and visit a doctor.
  • Hold each position for 30 seconds.

4.

The initial position: sitting in a chair with your back straight and your bent knees perpendicular to the floor.
  1. Put the affected leg on the other leg — the affected one should be parallel to the floor.
  2. Put both your hands on the calf of the affected leg.
  3. Slowly start bending forward using your upper leg as support and get as low as you can.
  4. Drop your hands downward and hold this position for 30 seconds.
  5. Slowly return to the initial position.
  6. Repeat the exercise one more time with the other leg.

3.

The initial position: lying on your back with your legs flat.
  1. Raise the affected leg until it’s perpendicular to the floor and bend your knee.
  2. Put your same-side hand on the bent knee and grasp your ankle with the other hand.
  3. Try not to move your ankle while slightly pulling the knee towards the opposite ankle.
  4. After you’ve felt the muscle stretch, hold the position for 30 seconds.
  5. Return to the initial position and repeat the exercise with the other leg.

2.

The initial position: lying on your back with your legs flat.
  1. Raise your affected leg above the other one and place the foot outside the opposite knee.
  2. Put the opposite hand on your knee and slightly start pulling it towards your chest.
  3. After you’ve felt the muscle stretch, hold the position for 30 seconds.
  4. Return to the initial position and repeat the exercise with the opposite leg.

1.

The initial position: lying on your back with your legs flat.
  1. Raise both your legs with bent knees and cross them, the affected leg should be the one on top.
  2. Grasp your legs with your hands and slightly start pulling the knee of the affected leg towards your shoulder on the same side.
  3. After you’ve felt stretch, hold the position for 30 seconds.
  4. Return to the initial position and repeat the exercise with the opposite leg.

Do you suffer from lower back pain? What helps you beat it? Share your pieces of advice in the comments!

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