Back pain is not a joke. Regardless of whether someone has active lifestyle or is lazy, risking damage the spine through everyday activities.

We found a few simple but effective exercises, which will help in removing the pain and the handling of your spine.

Exercise 1:

Lie on your back. Bend the right leg at the knee. Stretch out  the left leg over your head. Fetch with both hands below the knee and pull the torso. Drag 30 seconds. Repeat this exercise for both legs twice.



Exercise 2:

Lie on your back and bend both legs in  the knees. Catch the left leg with both hands and pull it toward the torso. Hold this position for 20 seconds. Repeat this exercise for both legs twice.

Exercise 3:

Lie on your back. Extend your right arm to the side, at a right angle to the body. Extend the left leg, so it is flat. Try to stretch your right knee towards your left side so that almost touches your left hand. Hold this position for 20 seconds. Repeat the exercise twice to both knees.

Exercise 4:

Lie on your back and bend your legs at the knee. Place the bottom half of the right leg angles to the left flank and the side at right angles.

Carefully pull left leg towards your head. Hold this position for 30 seconds. Repeat this exercise twice in both knees.



Exercise 5:

Lean on the floor with your right knee and extend your leg behind. Left leg should be bent at the knee. Hold this position for 30 seconds.


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