[Tip] 4 Stretching Exercises to Prevent Back Pain

Days of hardship due to back pain

Weight is a concern, but consistent stretching is also necessary!

That means exercise is also essential.

I want to share four stretching methods to prevent back pain and avoid excessive exercise.

People who have never experienced real pain cannot imagine the unimaginable suffering. The cause of the pain cannot be ignored, including lifestyle habits.

My lower back muscles are weak.

In advance, as a preventive measure before getting sick

How about trying even just 10 minutes a day consistently?

 

 

1. Cat pose

The well-known cat pose.

You've seen many yoga poses, haven't you?

Kneel on the floor in a prone position, keeping your spine as neutral as possible and engaging your abdominal muscles. Take a deep breath in and out, pulling your chin toward your chest and rounding your back upward toward the ceiling.

Effective in relieving indigestion and pain!

 

2. Swan Pose

Movements that strengthen and increase flexibility of the spine

It also helps strengthen the erector spinae muscles and gluteal muscles.

While lying face down, spread your feet shoulder-width apart and push against the floor with your hands to arch your back backward.

At this time, you should flatten your abdomen, tighten your hips, and avoid raising your shoulders excessively.

 

3. Bird dog position

Start in a four-legged position with your knees and hands touching the ground. Extend your right hand and left foot forward and backward, keeping your body in a straight line from your head to your hips.

It's not just important to move your limbs; maintaining the neutral position of your spine is also crucial!

 

4. Iliopsoas muscle stretching

While keeping your knees on the ground, bend one leg forward and place the other knee on the ground.

Stretch your hands upward and relax your entire body.

The longer you sit, the more your iliopsoas muscle continuously shortens, which can lead to lower back pain, so it's important to regularly stretch to relax the iliopsoas muscle!!

 

Today, the model was first^^

 

I have scoliosis, so certain positions are difficult, but as long as it doesn't strain my body, stretching feels refreshing.

Because I have experienced pain myself, I advise you to prevent it in advance.

You talk a lot to friends and acquaintances~~~