Low back muscle tension how to relieve low back muscle pain how to

Having a strong lower back is the most important key factor in avoiding lower back pain, but muscle relaxation and stretching after training is equally important because, muscle flexibility is a major component of a healthy and pain-free body, and overly tight muscles and joints are the main cause of reduced training effectiveness, in addition, common sciatic nerve pain and pear-shaped muscle syndrome are the result of nerves being pinched in the lower spine. To solve these two problems, the best way is to stretch.

One knee point spinal twist

The body is placed in a supine position with the legs straight on the floor, followed by the right foot bent in front of the chest. Then use the left hand to twist the right foot to the left until the knee is close to the ground, at the same time, the right arm outstretched flat on the ground head to the right, and then relax the body to maintain this position for a minute, and then switch sides and operate again.

Leg press exhaust pose

Lie on your back with your whole body relaxed, chin slightly tucked to stretch the neck, legs straight and together with hands on both sides of the body, back of the hands facing up and palms facing down. Next, keep the left foot straight while bending the right foot up and grabbing the right knee with both hands, press the right knee down to the chest to feel the lower back and hip muscles stretch, hold for a minute and then switch sides. (You can also bend both legs at the same time)

Cross-legged forward bend

First, sit with your legs on the floor and extend your hands upward, let your spine feel stretched upward, then lean your upper body forward and put your hands on the floor, then extend your hands forward while your hips are fixed, let your lower back muscle feel stretched, keep it for a minute and then get up and do it again.

Single leg knee touch

In a seated position with your legs straight ahead and your back straight, bring your right foot to your left inner thigh or knee, then extend your hands above your head, then extend your upper body forward and hold the bottom of your left foot with both hands, keep your left foot straight, keep your abdomen as close to your left thigh as possible, feel the stretch in your back, spine and left hamstring, maintain for one minute and then switch sides.

Cat and cow pose

First, put all four feet on the ground in a kneeling position, with your arms and thighs perpendicular to the ground and your palms and knees on the ground, inhale and slide your shoulder blades towards the center line. Then, exhale and pull your head and chin inward toward your chest, while arching your back upward and tucking your abdomen.

Sitting straight leg forward bend pose

In a sitting position with legs straight and back straight, extend your hands above your head (palms facing inward), then bend your upper body so that your abdomen is as close to your thighs as possible, place your elbows on the outside of your legs and press them to the ground, then feel the stretching of your lower back and leg muscles, maintain for one minute and then return to the starting position, then repeat the operation 10 times.