Physical therapist Dan Ginader recommends four exercises to relieve back pain. In this respect reports DailyMail news portal.
According to various studies, back pain affects approximately 70-80% of people and by 2050, 840 million people will suffer from it. The back may hurt due to incorrect posture, muscle tension, osteochondrosis, hernia or displacement of the vertebrae and other reasons.
According to the doctor, first you need to find a place to lie face down. Then you need to bend over a little and rise on your elbows. This exercise is similar to the cobra pose in yoga. The second exercise is mini push-ups, but you do not need to lift your legs off the floor.
The second exercise is gentle rotation. A person needs to lie on his back, bend his knees and begin to move them to the sides, feeling a stretch in the sides. The third is also done on your back, you need to bend one knee towards your chest and slightly pull it towards you, the leg should be straight. The same should be done for the second leg. The fourth exercise is a bridge where your shoulders and shoulder blades lie on the floor. According to the expert, pushing the pelvis upward will also help relieve tension or pinched nerves.
All movements should be done slowly to relax the muscles. However, the doctor emphasizes that incorrect exercise technique can aggravate back pain, so it is important to consult a doctor before starting this type of physical therapy. It is also important to combine it with drug therapy.
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Source: Gazeta
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