Before embarking on any exercise, it is recommended that you first consult with a doctor or fitness instructor. Do only those exercises that you can handle. Each exercise must be done correctly and for a sufficient amount of time. Keep in mind that more is not better. To improve your condition and not harm you with unnecessary stress, choose 3-4 exercises for yourself and do them diligently.
1. Inversion table
This machine stretches your back muscles evenly, making gravity work for you. The inversion table is effective for both mild pain and severe back problems.
2. Cobra
Stretching "Cobra" is an elementary exercise that everyone can do, if only space allows. While stretching, make sure that your legs are close to each other, and stretch your shoulders as high as possible, resting your palms on the floor.
3. Crossover for the lower back
This exercise benefits the lumbar and gluteus muscles. When stretching, make sure your shoulders don't come off the floor as you move one leg to the opposite side.
4. Stretching the lower back while lying on your back
The best exercise for this area of the back. Grasp your knees with your hands so that they form a right angle to the body. In this case, the lower back may slightly come off the floor. Hold in this position for 15-30 seconds.
5. The girth of a large fitness ball
Grasp a large fitness ball so that your back is arched back. Remain in this position until you feel that your body and, in particular, your back are completely relaxed.
6. Lifting the back on a fitness ball
Lying on your stomach, resting your toes on the floor, placing your hands behind your head and relaxing your shoulders, wake up in this position until you are completely relaxed. Then begin to alternately raise and lower your head, using your back muscles. Repeat several times.
7. Raised legs while lying down
This static exercise, lasting 15-20 minutes, will help you relax your back as much as possible at the end of the day. In this position, the multi-hour load, concentrated in one point, is evenly distributed over the entire back, relieving tension.
8. Stretching the gluteal muscles while lying on the floor
This stretch is also beneficial for the lower back. Position one bent leg so that its ankle is under the knee of the other. Pull both legs to your chest and maintain this position for 15-30 seconds.
9. Raising the pelvis
Starting position - lying on your back, arms along the body, knees bent. Resting your feet on the floor, pull your pelvis up. Hold for a few seconds, then lower your pelvis. Repeat several times.
10. The best treatment is prevention
Sedentary work forces you to spend most of the day in a chair, which is very harmful to your back. Try to take small breaks every hour: get up, stretch your arms up, walk around the office, or take a walk in the fresh air.
