How to reduce backpain by exercises?
Here are some exercises that can help reduce back pain:
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Cat-cow stretch: Get on your hands and knees, with your hands under your shoulders and your knees under your hips. Round your back and tuck your chin towards your chest, then arch your back and look up towards the ceiling. Alternate between the two positions for several repetitions.
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Pelvic tilt: Lie on your back with your knees bent and feet flat on the floor. Flatten your lower back against the floor by tightening your abdominal muscles, then release and repeat.
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Child's pose: Start on your hands and knees, then sit back on your heels with your arms extended in front of you. Hold the position for several deep breaths.
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Bridge: Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, keeping your feet and shoulders on the floor. Hold for several seconds, then lower back down.
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Bird dog: Get on your hands and knees, with your hands under your shoulders and your knees under your hips. Lift your right arm and left leg, keeping your back flat. Hold for several seconds, then switch sides.
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Cobra: Lie on your stomach with your hands under your shoulders. Lift your chest off the ground while keeping your hips and legs on the floor. Hold for several seconds, then lower back down.
Remember to start slowly and gradually increase the number of repetitions or the duration of each exercise. If any exercise causes pain, stop immediately and consult with a healthcare provider.
