5 Movements that can easily overcome back pain – Back pain is one of the most common complaints. Even though it sounds classic, but doing some exercise movements is quite effective in helping to overcome back pain.
A recent study conducted by researchers from Brazil and Australia shows that exercising about 2-3 times a week can reduce the risk of back pain by up to 35 percent. The safest move to do is to walk.
However, when you want to build endurance and strength of the body, you can combine strength, balance, and movement. Launch from, here are five movements that can reduce pain in the back easily.
5 Movements that can easily overcome back pain:
1. Extension position in standing
To do this position you only need to stand with your feet open as wide as your hips and knees slightly bent. Put your hands on your hips and position your hands as if you are reaching for something in the back pocket. After that, position your back, neck, and back of the head slightly curved. Feel the pull that makes your back feel comfortable.
2. Position abdominal bracing
Position yourself lying down supine and bend your knees up with your feet flat on the ground. Tighten your abdominal muscles and flatten them with your back. Hold this position for five seconds, before returning to the starting position. Do one repetition.
3. Abdominal Bridging
Do this position by lying on your back with knees bent. Tighten your abdominal muscles and press down with your feet. After that, lift your buttocks and back from the floor with your feet. Lift your buttocks until your back, hips, and legs form a straight line. Hold for five seconds before returning to the starting position.
Position your body like you would be crawling with your hands straight with your shoulders and knees just below the hips. Tighten your abdominal muscles and release. Do this by letting your back relax and hold for 10 seconds. Slowly release your back until it falls to the floor comfortably.
5. Bird dog
Position your body as if it were crawling with a flat back, including the stomach. Lift your left leg back and your right arm forward. Make sure you can breathe comfortably in this position. Return to starting position and do it alternately with opposite legs and arms.
Physical activity can warm muscles and increase blood flow throughout the body. This condition encourages healing and reduces pain. Also, this method can strengthen the muscles that support the strength of the spine.