Is the back pain ? Do these 5 exercises without looking back and heal quickly

If you have severe back pain, we ask that you consult a doctor before attempting these procedures.

Here are a few simple exercises you can do for people with back pain. Keeping up with these exercises will help you heal faster without spending much of the day.

Exercise # 1 - Bending the Knee



Lay your back area on a flat ground so that it touches you. Then bend the knees slightly so that both feet are on the ground. This is the starting posture of your workout.

Start the exercise with the following instructions:

     01.Using your hands, pull one of your knees to the chest. Hold the pose for 15-30 seconds. The other knee should be in the same posture.

     02.Come back to the restart pose.

     03.Now kneel down on the other leg and hold your chest for 15-30 seconds as you do. Then return to the starting posture.

      04.Now kneel with both hands and pull them towards the chest. Take the same posture and get back to the starting posture.

     05.Repeat this process 3, 4 times. Doing it twice a day, in the morning and at night, will work better.

Exercise No #2- Bending the Knee


As in the first exercise, bend your knees so that your back is flat and your feet are down.

     01.Keep the shoulders in the same position as the original posture and bend the knees to one side (left or right). Hold for 5-10 seconds.

     02.Back to the original posture.

     03.Now bend your knees in the opposite direction and stay in the same position for a while.

     04.Come to the original post.

     05.Repeat this process twice.

Doing this exercise twice a day is more rewarding.

Exercise No. #3 - Wall Sits



    01.Stand about a foot away from the wall of the house.

   02.Now push your outer wall against the wall (so that it touches completely straight)

   03.Tighten the abdominal muscles and bend the knees about 80 degrees.

   04.Back to the original posture.

   05.Repeat this about 10 times.

Exercise No. #4 - Piriformis Stretch


   01.Lay your back area on a flat ground so that it touches you. Then bend the knees slightly so that both feet are on the ground.

   02.Put one leg on a leg

   03.Now put your hands on the lower leg and pull both legs to the chest, and spend about 20 seconds in that posture.

   04.Now shift your legs under your back and hold your chest to the same position as before.

   05.Repeat this way about 5 times.

Exercise No. #5 - Press-up Back Extensions


This exercise, called McKenzie Press-Up, is also easy. This involves lifting the upper part of the body slightly up with your back on the flat floor and with the help of the cheekbone. It is advisable to stay in this position for as long as possible.
    
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