If you are troubled by back pen, get relief from these 5 stretching exercises

After working for hours, people often have a complaint of backpen. This problem is seen normally from youth to old people. Actually, daily activities begin to affect the pain in the lower back. In such a situation, walking, bending and sitting for a long time has to face stretch and cramps in muscles. Exercise is a great option to control this inconvenience day by day. This can easily remove the pain in the back (back pain exercise).

It is very important to strengthen the lower back as it provides a structure to your body and helps in body movement. Sydentary lifestyle and desk jobs are emerging day by day as the main cause of back problems.

Why is it necessary to relieve back pain (why exercise is important for back pain)

Yoga expert Pooja Malik says that when your core muscles are weak, it can put additional pressure on your back, causing pain and discomfort. In such a situation, it is necessary to select exercise keeping in mind the age and fitness level. Under the supervision of an expert, the body starts getting strengthened through exercise. Exercise and stretches help in reducing back pain exercise. At the same time, the posture of the body also improves.

According to a study published in the Journal of Physical Therapy Science, people who have chronic back pain problems should stretch from knee to chest. It helps to relax by focusing the smallest muscles of your back.

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Exercise for Back Pain

1. Knee Stretching

To do this, stand on the mat, now take the right leg backwards and touch the heel with hip. During this time, the stretch in the muscles increases. After this, repeat this exercise in this way with Bai legs. The practice of this exercise proves beneficial according to the body’s capacity. This can reduce the stretch in the legs.

2. Half Squat

To do this exercise, the mats should stand upright. Now keep a distance between the two legs. After that, ban both legs with knees. Now extend both arms forward. Taking the body downwards while bending the knees and keep both arms forward. Practice this exercise 10 to 20 times in 2 sets.

3. Cat Stretch

First of all, lie down on the stomach on the mat. Fold the knee in the straight of the shoulder and bend the position of the table. Now drag the stomach inside and with the help of shoulder and hip to the top as much as possible. Repeat it according to the body’s capacity.

4. Side Plank

To do the side plan, take the support of your elbow and take a turn on one side. Lift a right leg and arm up and keep the left side under the head. Stay in this situation for 10 seconds and also repeat on the other side.

5. Bridge Exercise

Bridge exercise focuses on strengthening your glute muscles, hamstrings and lower back. This exercise is beneficial for people with lower back pain. For this, it focuses on the lower back and it is necessary to strengthen the muscles present there.