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4 Actions To Relieve Back Pain

In today’s society, back pain is already a very common problem. This is because with the acceleration of the social rhythm and the increase of work pressure, the incidence of low back pain is increasing at an alarming rate. Most people may suffer from low back pain every day, and once the pain is painful, it is especially painful for white-collar workers who often sit in the office, and even seriously affect their normal work and life. But don’t worry too much, because I will now explain to you four actions to relieve back pain. These four actions can be exercised on your own, every half an hour to an hour. So everyone should be very interested to know!

Action 1: Sitting posture, legs straight in front of the seat

Place your hands on both sides of your thighs. As you exhale, slowly slide your hands down and your upper body also leans forward. Extend your hands as much as possible, touch the ground with your fingertips and straighten your back. Feel the traction and extension of the waist and back, straighten the instep, then slowly raise your head to look up, stretch the neck and back, and hold for 2 to 3 seconds. In terms of suggestions, this set of actions needs to be repeated 3 times, which can effectively relax the muscles. When practicing, you need to pay attention to the stretch of the tibia and ribs, keep your legs straight and keep your feet away from the ground.

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( Gif source from SinoUnited Health )

Action 2: Sitting posture, knee joints together, spine upright

Firstly, place your left leg on your right leg, turn your head and look to the left side of your body, hold the knee of your left leg with your arm, and hold for 2 to 3 breaths. Inhale back to normal, exhale and repeat on the other side. Repeat this action 3 times. In terms of suggestions, this set of actions needs to be performed alternately on the left and right. In order to prevent muscle stiffness, it is necessary to stay in the same position as much as possible. This action can effectively relieve shoulder and neck pressure, and prevent the occurrence of frozen shoulder and cervical spondylosis.

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( Gif source from SinoUnited Health )

Action 3: Lie flat on the bed and perform arch bridge pose

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( Gif source from SinoUnited Health )

Keep your elbows on the bed, bend your knees slightly, place your head on the pillow, and forcefully contract the muscles of your back, buttocks and the back of your thighs, straighten your chest, and raise your buttocks in an arched shape. Hold for about 5 seconds, then recovery. If it feels simple, you can gradually increase the difficulty and put your hands on your shoulders. In terms of suggestions, this set of actions needs to be repeated 10 to 15 times, and can be performed every morning and night before going to bed. It can effectively promote the blood circulation of the human body, nourish the glands, regulate the secretion of the human body, avoid obesity, and eliminate the accumulation of water and toxins in the body. Elevating the waist can tighten the muscles of the waist, thighs and buttocks, enhance the strength of the waist, buttocks and legs, not only can beautify the body line, but also can effectively relax the back muscles.

Action 4: Little swallow fly

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( Gif source from SinoUnited Health )

The body is in a prone position, simulating the flying posture of a swallow to perform limb movements, that is, face down, palms down, forehead on the back of the hands, upper limbs on the side of the body, and the psoas, upper limbs and lower limbs are simultaneously contracted, making the upper chest and lower abdomen off the bed, hold for 10 to 15 seconds, and then recover. This set of actions needs to be repeated 10 times in a row, and can be performed every morning and night before going to bed. When performing swallow-style movements, please pay attention to the softness of the mattress. It is not recommended to choose a softer mattress, because the strength of the waist is required to gradually raise the body. In order to exercise the back muscles, relieve the strain of the waist, neck, shoulders and other body parts for good health care.

Conclusion

To sum up, these four actions to relieve back pain are sitting posture, legs straight in front of the seat, sitting posture, knee joints together, spine upright, lying flat on the bed and perform arch bridge pose, and little swallow fly. The waist and back muscles are important parts of the body. Daily office work is inseparable from the support of the waist and back. However, many white-collar workers suffer from waist and back strain. At this point, everyone can follow the video to perform the above four actions. These actions are effective in relieving strain, reducing soreness, and also helping to improve balance, hunched over and other postures.