Five Simple Exercises to Reduce Tension in the Lower Back

Studies show shat in the 21st century, back pain has become a global problem, especially for those who systematically run or exercise. In fact, for people who lead active lifestyle, back pain doesn’t pose a great problem. However, everyone tries to exercise in a way to avoid back tension or cause pain in the problem area.

As experienced fitness instructors claim, several abdominal press exercises that relieve stretch pain are very effective. The reason is that the deep muscles in the abdominal area completely stabilize the middle part of our body.

Today we’ll talk about 5 most effective workouts recommended by specialists, which are quite simple to perform, even for the beginners:

1. Dead beetle – the name is rather funny of course, but believe it is worth to imitate a dead beetle for a while. As the picture shows, the exercise is performed in a horizontal position, alternating hands and legs repeatedly for 30 times.

2. Side lifting is done 2 times on each side as the picture shows. While doing lifting exercises on the floor, we lie on the shoulder and elbow with all our weight, trying to compress the abdominal area. Pause for 20 seconds in this position.

3. The mix of a cat and camel stretch is easily done and relaxes back muscles wonderfully. Lowering and arching your back should last for 15 seconds, and must be repeated 5 times.

4. The bird and dog movement is done as the picture shows above. Stand on your hands and knees, stretch one hand and one leg in a diagonal position, stop for a few seconds and do the same with the other limbs. One exercise needs from 8 to 12 repeats, do it twice.

5. The last exercise is done in a horizontal position. Bend your knees and move your legs to the left, then on the right. Ideally, the upper part of the body should not move at all, while the arms are widely stretched out until the end.