How to relieve lower back pain after fitness back pain

During a workout, maybe you don't feel any role for your lower back, but in reality, your lower back muscles may have been working for a long time during this large part of the workout. If you want to fix your low back pain problem, here are six different kinds of muscle strength exercises geared towards the back that you should definitely try to see.

Stick Side Stick Pose

Step 1

Prone position, elbows on the ground, feet shoulder-width apart on the ground ready, use the muscles of the stomach and legs to lift the body from the ground, use the elbows and toes to support the body weight and keep breathing, maintain 10 seconds.

Step 2

Use the strength of the side abdominals to turn the body to the right side into a side stick pose, stabilize the body, lift the hips off the ground until the head and spine are in a straight line, and hold your breath for about 20 seconds.

Back Stretch

Put your abdomen on the chair cushion and put your feet on both sides of the cushion, let your back hang naturally in an arc, cross your arms on your front chest, use the strength of your abdomen and back muscles to slowly straighten your upper body, stay for 20 seconds, then slowly relax and return to the starting position.

Yoga ball stretch

Hold your palms up, open your feet on the yoga ball, tighten your stomach in preparation and arch your waist so that your body is in a triangle shape, stay for 10 seconds, repeat the movement for 1 minute.

Reverse Back Stretch

Adjust the Roman chair, making sure to bring the thigh cushion below the waistline, hook the ankles over the hooked legs and cross your arms, leaning your upper body forward from the waist. Tighten your core and straighten your torso so that your body is in a straight line from head to ankle. Pause, then slowly lower the body back to the starting position, repeat the movement, do 1 minute.

Bridge Pose

Bridge pose is the most effective and simple action to stabilize the hip muscles. For people who sit for a long time, this action can effectively improve the posture and is a good action for the spine. Feet shoulder-width apart, then bend the knees, feet on the ground, hands flat on both sides of the body, buttocks clenched, slowly lower back and pelvis off the ground, lift the body, keep the shoulder joints, hip joints, knee joints present a straight line, maintain 10 seconds, and then return to lying position, do a total of 3 groups.

Spinal stretch

Lie on the floor with your arms at your sides, legs straight and feet bent up. Palms should be facing down. Clench your lower back and lift your chest upward a few centimeters off the floor. At the same time, turn your hands inward until your palms are facing upward. Lift your legs slightly off the ground with your toes straight. Pause for 5 seconds as your body reaches its highest point. Relax and return to the starting position.