Prolonged back pain will affect the quality of life, so choosing suitable exercises will help improve health.
Posture of pulling knees to chest
This exercise will help reduce back pain, stretch the spine, reduce muscle tension and increase flexibility for the spine. In which housewives should lie on their backs, feet on the floor.
Slowly pull one knee towards the chest and use both hands to hold for 20-30 seconds. Do the same with the other leg and then pull both knees towards the chest. This movement helps stretch the lumbar spine, reducing muscle tension.
Baby's position
Baby pose is also one of the exercises to help relax back and hip muscles. Accordingly, kneel down and sit on your heels, extend your arms forward and lower your chest close to the floor. Hold this pose for about 20 - 30 seconds, repeat 3-5 times.
Hip lift posture
The hip lift pose will help strengthen the abdominal muscles, buttocks and lower back. Lie on your back, bend your knees, place your feet on the floor, then slowly tighten your abdominal muscles, lift your hips up and hold for 5 seconds then lower. Perform this movement 10-15 times.
For best results, spend time doing these exercises regularly every day. However, listen to your body and if back pain persists, see a doctor for advice.
