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Exercises to Help Ease Lower Back Pain

Lower back issues can be very irritating to say the least. The good thing however is that there are a few ways in which you can truly hello feel better and at ease. Have a look.

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Exercises to Help Ease Lower Back Pain

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  1. VARDAN live efficient Exercises to Help Ease Lower Back Pain Lower back issues can be very irritating to say the least. The good thing however is that there are a few ways in which you can truly hello feel better and at ease. Have a look. Lower back pain is one of the most irritating kind of pain that one can experience. There are many centres that offer severe back pain treatment in Delhi and many pain management centres that help cope with it as well. However despite all of that, sometimes the right kind of exercises can go a long way in helping with the healing process. Here are a few exercises that could help. Torso Rotation To perform the trunk rotation stretch: 1. Start by lying on your back and then bring your knees towards your chest. 2. Ensure your body is positioned in such a manner like you are sitting in a chair. 3. Continue by fully extending your arms to your sides and make sure that your palms are facing-down. 4. Now gently, keeping your knees together, roll both bent knees over to your right side and hold this position for 15–20 seconds. 5. Return to the starting position and repeat step 3 on your left side, again holding for 15–20 seconds. Repeat 5–10 times on each side. The pelvic tilt This exercise helps release any built up tension in the lower back and also improve and maintain the flexibility. 1. To start this exercise, lie on your back 2. Make sure that your knees are bent and your feet are flat on the ground. The arms also need to be on the side of your body. 3. To balance your core, you need to arch your lower back and push your stomach out. 4. Now hold this position for not more than 5–10 seconds. 5. Continue by pushing your pelvis toward the ceiling but remember to not lift your pelvis off the floor. 6. Keep your abdominal and buttock muscles tightened and when you are doing this, try to press your lower back pressing into the floor. 7. Now hold this position for 5–10 seconds. Remember to repeat this workout for 10–15 times everyday 16 A, Ring Road, Lajpat Nagar - IV, New Delhi - 110024, India Email ID: vardan@timesgroup.com Contact No. +91 11 43580720-22

  2. VARDAN live efficient The Bridge The bridge, especially the one where you have support, helps in the decompression of the lower back effectively and ease pain. 1. Begin by lying on your back and keep your knees bent. 2. Ensure that your feet are also kept flat on the floor. 3. Now before continuing, make sure to remember to keep a firm cushion by lifting your hips , for support. 4. Let your body completely relax into the support you have placed beneath your body. 5. Remember to hold this position for a minimum of 30 seconds and maximum of 60 seconds. 6. Repeat the same 3–5 times It has been proven that regular physical activity and the right stretches can help ease the pain to a great extent. A lot of centres offering pain management services in Delhi swear by this conclusion. 16 A, Ring Road, Lajpat Nagar - IV, New Delhi - 110024, India Email ID: vardan@timesgroup.com Contact No. +91 11 43580720-22

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