back pain

Back Pain – 4 Exercises That Can Provide Instant Relief From Lower Back Pain

If you are one of the many people who suffer daily from lower back pain you will know how uncomfortable it is…

…and depending on how bad it is for some, this condition can have a serious impact on the quality of their lives if it goes untreated.

The following exercises will in some cases provide instant relief but should not be practiced chronic back pain cases.

4 Exercises to Counter Lower Back Pain

Exercise in a controlled, progressive & gradual manner contributes to the healing process.

Active exercise to strengthen the muscles in your back will help reduce the amount & severity of back pain you experience.

  1. Hug Knees to Chest Lie flat on your back & then slowly pull your knees up so that you can hug your knees to your chest and at the same time, bring your chin to your chest keeping the tailbone on the floor to stretch the lower back – hold for 15 seconds & do 3 sets.
  2. Cat Stretch Get down on the floor on your hands and knees, take a deep breath & exhale as you push your back up towards the ceiling (like a cat arching it’s back) and continue arching until you feel a gentle stretch in your back. Hold for 15 seconds, return to starting position & do 10 sets.
  3. Spine Twist Lie face down bending the right leg and placing the right foot on the left knee. Slowly twist to the left while taking the right hand straight out on the floor, the left hand gently pressing on the right knee. Relax into the stretch and feel it in your lower back and hips. Hold for 15-30 seconds and repeat on the other side.
  4. Torso Twists Stand with feet wide, knees bent and bring the arms up in front of the chest. Slowly twist the torso to the right, squeezing the abs and then twist to the left repeating for about 15 reps on each side. Keep the movement slow and controlled and making sure that you only rotate as far as your flexibility will allow.

PS.
Get this full (free) report for 5 ways to get quick, long term relief from your Lower Back Pain here »

The author, Mark Bellinger, is passionate about leading & maintaining a fit & healthy lifestyle…

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