Have you ever thought that overexertion in the lower back can affect facial symmetry, cause drooping eyelids, and even contribute to the formation of wrinkles on the forehead? Often this process develops so imperceptibly that we are not aware of the true cause of these changes. Moreover, lower back stiffness can cause discomfort in the legs and feet and negatively affect the quality of sleep.
The author of the Zen channel Healthy (16+) offers 3 effective exercises to relieve severe tension in the lower back.
Exercises with a chair
This option is great if you feel tired in your back and lower back, for example after sitting for a long time. In addition to improving digestion, this pose helps improve blood circulation in the pelvic area, which is important for the health of both men and women.
How to do it:
- Take a chair.
- Get on your knees.
- Lean forward, resting your hands on the seat of the chair.
- Stay in this position for 1-2 minutes.
Cat-cow
This pose has a gentle massage effect on the abdominal area, stimulating digestion, reducing the feeling of heaviness and discomfort, and relieving swelling.
How to do it:
- Get on all fours.
- Place your arms and legs shoulder-width apart.
- As you inhale, bend your back down, inflate your stomach and lift your head slightly.
- As you exhale, arch your back up, lower your head and pull in your stomach.
- Perform the exercise slowly and smoothly 8-10 times.
Pulling your legs towards you
This exercise can be performed lying in bed or on the floor, both in the morning and in the evening. It perfectly relaxes the lower back and lower back.
How to do it:
- Lie on your back.
- Gently pull one leg towards you.
- Wrap your arms around your leg.
- Hold the position for 5-10 seconds.
- Lower your leg, repeat with the other leg.
- Perform 3-4 repetitions on each leg.
Attention! The article is for informational purposes only and is not a substitute for medical advice. Contact your doctor.
Previously, we named foods that are not recommended to be consumed in the morning.
