Lower back pain can be a symptom of a serious body dysfunction or sometimes it can be caused by making a sudden movement, lifting up heavy things, overstraining your muscles or sitting or sleeping in an uncomfortable position for a long time. If your back pain is severe, why not to try to do some exercises to relieve the pain instead of taking medicine.
This 5 minute workout consists of 4 simple exercises, will ease the lower back pain and it’s highly recommended by doctors. Do these exercises slowly and if you feel pain while doing them, it’s better to consult with your doctor.
Hold each position for 30 seconds.
Exercise #1
Lie on your back with your legs flat. Then, raise both your legs with bent knees and cross them, the affected leg should be the one on top. Grab the legs with your hands and slightly start pulling the knee of the affected leg towards your shoulder on the same side. After you’ve felt stretch, hold the position for 30 seconds. Return to the starting position and repeat with the opposite leg.
Exercise #2
Lie on your back with your legs flat. Then, raise your affected leg above the other one and place the foot outside the opposite knee. Put the opposite hand on your knee and slightly start pulling it towards your chest. After you’ve felt the muscle stretch, hold the position for 30 seconds. Return to the starting position and repeat with the opposite leg.
Exercise #3
Lie on your back with your legs flat. Then raise the affected leg until it’s perpendicular to the floor and bend your knee. Put your same-side hand on the bent knee and grasp your ankle with the other hand. You shouldn’t move your ankle while pulling the knee towards the opposite ankle. After you’ve felt the muscle stretch, hold the position for 30 seconds. Return to the starting position and repeat with the other leg.
Exercise #4
Sit on a chair with your back straight and bent knees perpendicular to the floor. Place your affected leg on the other leg — the affected one should be parallel to the floor. Put both your hands on the calf of the affected leg. Slowly start bending forward using your upper leg as support and get as low as you can. Then, drop your hands downward and hold this position for 30 seconds. Return to the starting position and repeat with the other leg.
