6 thế tập khi bị đau lưng

6 Exercises For People Who Suffer From Back Pain

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Many people suffer from back pain, whether it be injury induced or simply a result of poor posture from sitting at a desk all day. For those of us who have fallen victim to the dreaded ongoing back pain, quick moves that can be done throughout the day – that only take a few minutes each – may help in keeping that back pain at bay. Of course, every individual is different, so it’s always best to consult a doctor for proper treatment of any condition or injury you might be dealing with. That being said, here is our list of easy exercises that help us get through the day.

Rotations

Lie flat on your back with your knees bent so that your feet are flat on the floor. Drop both knees to the right, only going as far as is comfortable. Keeping lower back flat, slowly repeat this motion side to side. Try doing this 20 times each twice a day.

Pelvic Tilts

Begin in the same position as with the move above. Moving smoothly between a flat and arched lower back, flatten your back to the floor by gently tightening your stomach muscles. This small movement will help strengthen stomach and buttock muscles, promote movement in tight low back muscles, and coordinate actions of low back and pelvic musculature.

Cobra Stretch

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Starting on your stomach, place hands underneath shoulders and stretch up, arching lower back and looking up to the sky. If this is too painful, try the modified version. Prop yourself up on your elbows, in a sphinx-like position, with hands flat on the ground. This extension should help you open up and relieve some pain in the lower back.

Hip Hikes

Lie flat on your back with knees bent, feet flat on floor, and place hands on hips. Slowly move right hip up, while remaining flat against the floor, and bring back down. Continue with the left side, and alternate 20 times each. Again, only go as far as you can without upsetting symptoms.

Belly Button Draw-Ins

Draw your belly button in, without clenching your abs or holding your breath. Try holding this for 10 seconds at a time. This easy move will help engage your core and make a habit out of your body’s natural instinct to protect the back. Super simple, yet a good habit to get into when you’re lying down, sitting at your desk, driving your car, or even just standing around.

Prop Legs Up

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Twice a day, take a 15-minute break to rest your back, while also giving yourself a chance to decompress and destress. Lie flat on your back, close enough to a chair, couch, stool, etc. Place your calves on the piece of furniture so that your knees are in a 90-degree angle. This will not only give your back a break from the day of sitting at a desk, but it will also give your mind a break and some time to just breathe and rest your eyes.

(fr: Cheatsheet.com - Sept 8 ,2015)