Spend some time amid bustle for a little exercise.
Habit of spending a lot of time just to sit in office chair can cause back pain. If this is allowed to continue, over time can be torture in itself. Activities at work and at home you would be disrupted.
To prevent back pain, you are advised to spend some time in the middle of busy schedules to lie down for a few minutes each day.
When lying down, you need to do some physical movement that aims to strengthen the back muscles. Run this exercise slowly. This can be a simple way, yet very effective. But, if this exercise actually causes pain, stop immediately, quoted from page Methods Of Healing.
- Bend your knees
Lying on a mat with your legs straight and touch the floor. Lift one of your knees, lift with your chest. Hold for 50-10 seconds (If you want you can hold it by hand).
Make sure your back is still lying on the floor, do not be appointed. Then, remove the legs and repeat the same procedure with other leg. You can modify the lift both knees to your chest simultaneously. This exercise will help strengthen the back muscles and reduce back pain.
- Exercise plank
Plank exercise is the best exercise to strengthen back muscles. This movement will strengthen the lower back, hips and abdominal muscles.
This is done by weight-bearing body with arms and legs. Position your back straight. Initial training, you can do it for 50-20 seconds.
- Pelvic Tilt
Lie down with knees bent and feet touching the floor. Inhale deeply and remove Be relaxed while inhaling and exhaling as you pull back to the floor. Hold for 5 seconds. Relax and repeat again. Repeat for 10-15 times.
- Tense your back
Take your hands and knees position rivet body on the floor. Like a cat. Try to arch your upper back upward. Hold position for 5 seconds. Now lift the head and arch your spine in the other direction. Hold for 5-10 seconds and repeat.
- Half sit-ups
Lie down with knees bent and feet touching the floor. Now lift your chin toward your chest. Slowly lift your shoulders. Keep both arms outstretched. Now touch your knees with outstretched arms. Hold position for 2-5 seconds. Finally, slowly return to starting position and relax.
All of these exercises you can do 3 to 4 sets. Remember to breathe normally during exercise.