One of the most common issues these days is lower back pain. It can happen to every one of us and be excruciatingly painful. The physical inactivity, sedimentary lifestyle and unhealthy life habits can lead to excruciating back pain even if you’re healthy and have no genetic predisposition for these kinds of problems. Even though the reasons can be numerous, all lower back issues are pretty hard to treat. When you feel shoulder pain, a simple massage can do the trick and relieve your pain, but when it comes to lower back pain it’s a bit trickier. That’s why we decided to share with you 4 simple exercises which will do wonders for your back and make the pain go away in no time. The best thing is that you can do all of them at home!
- Pigeon Pose: Sit in dog pose. Bring your right knee forward and bend it outward making sure the outside of your shin rests on the floor. The left knee should be stretched backwards. Hold in that position for 5-10 breaths. Repeat with the other side.
- Seated Hip Stretch:Sit down on the ground with your legs outstretched in front of you. Bend your left knee and cross it over your straight right leg. Make sure you keep your back straight and pull your right knee towards your chest. Stay in this position for 30-60 sec. Return to stating position and repeat with the other leg.
- Piriformis Stretch:Lie down on the ground, on your back and bend your knees placing your feet flat on floor. Position your right ankle on your left knee and pull your left thigh towards your chest. Stay in this position for 30 seconds. Return to starting position and repeat with the other leg. While you’re doing the exercise you’ll feel your lower back and buttocks stretching and your pain slowly subsiding.
- Self-trigger Point Therapy: For this exercise you can use a tennis or lacrosse ball to apply pressure on your lower back. You need to locate the point of the pain, place the ball directly underneath and keep it pressed against the floor. Hold in that position for 30-60 sec. Shift to the next point.