Get rid of back pain with just these 9 simple exercises
The 9 simple exercises below can help you relieve lower back pain instantly.
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| CHILD'S POSE:Place your hands and feet flat on the floor, like a baby crawling. Slowly move your buttocks down toward your heels. Place your head on the floor and move your hands forward until your arms are straight. Hold this position for 30 seconds. |
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| LEG POSITION NUMBER 4:Lie on the floor with your knees bent. Your feet should be hip-width apart. Lift your right foot and place it on your left knee. Grasp your left hip and slowly pull it toward your body. Your head and shoulders should remain on the floor. You should feel a stretch in your right hip. Hold this position for 30 seconds on each leg. |
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| LEG TWIST POSE:Lie on the floor with your knees bent. Move your legs to the right. Your left foot is on the floor and your right ankle is on your left knee. Place your arms near your head. Pull your right knee toward the floor. Hold this position for 30 seconds on each side. |
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| SHUMP POSITION:Standing straight, take a wide step forward with your right foot and place your hands on the floor. Make sure your right arm is on the left side of your leg. Then, without moving your arm, push your hips forward to stretch the front of your hip. Hold this position for 30 seconds. Do the same with your left leg. |
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| Wide-Legged Position:Stand with your feet wide apart. Point your feet outward. Keep your back straight, your stomach in, and place your hands on your thighs. Exhale and slowly move as if you are about to sit down in a chair. Hold this position for 30 seconds. |
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| Bending position:Place your feet apart and make sure your toes are facing forward. Exhale slowly and lower your head down to your feet, keeping your back straight and your knees slightly bent. Relax and hold this position for 30 seconds, then slowly rise. |
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| COW HEAD POSE:Sit on your buttocks with your knees bent. Move your right foot behind your left knee and place it on the floor to the left of your pelvis. Make sure your knees are on top of each other. Lift your arms up to keep your posture straight, then lower yourself down while spreading your weight evenly throughout your body. Hold for 30 seconds. |
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| TWISTED SITTING POSE:Sit down with your legs straight. Then, bend your knees and place your left foot on top of your right leg, placing it on the outside of your right hip. Move your right foot closer to your right buttock. Place your right elbow on your left knee and twist your body to the left. Hold this position for 30 seconds and do the same on the other side. |
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| HAPPY BABY POSE:Lie on your back, exhale and bend your knees towards your stomach. Inhale and grab your feet with both hands. Slowly open your knees a little wider than your torso. Then pull them towards your armpits. Make sure your ankles are perpendicular to the floor. Hold this position for 30 seconds. |
