What are the best back exercises that can be done at home?
If you want to reduce back pain, or do some back exercises to get a straight body, try some basic exercises to stretch your back and lengthen the muscles supporting it, and try as much as possible to
repeat each exercise a few times, and then increase the repetitions as it becomes easier. In this article, learn about the best back exercises that can be performed at home. Get to know: The best meals before
and after exercise The best back exercises Back exercises have many benefits, in working to tighten the body and improve its appearance, prevent and reduce back pain, strengthen the spinal cord,
in addition to improving the movement of the body as a whole, improving blood flow and stimulating the cycle blood circulation, and also helps reduce fatigue, stress, anxiety and depression.
Whether you are training to reduce the risk of back injury, or to get a firm back and healthy body, these exercises are a great place to start. Here are the 5 best back exercises for women that you can do at
home. Exercise 1: Use a dumbbell of the appropriate weight for you (3.5 to 4.5 kg dumbbells are recommended). Hold the dumbbells with both hands, raise your arms up and then move them down. Repeat the exercise several times
Back pain is almost an inherent feeling for us on many days, and women in particular are more susceptible to it, whether during pregnancy, during the menstrual cycle, or if she is a housewife with
the fatigue and exhaustion caused by housework. So, in this article, "Supermama" has brought you seven exercises for lower back pain, which will help you relieve pain, and restore your movement and activity again.
7 exercises for lower back pain You may think that rest is the way to get rid of back pain, but it is not as you imagine, dear, movement and doing some exercises correctly, advice given by doctors to relieve back pain, and the following we give you examples of it: Superman exercise
Lie on your stomach, straighten your body well, then lift both arms and hands off the floor a little, pulling them up as far as possible, and try to tighten your stomach and lift it as well. Make sure your head is
straight, and look at the floor so that your neck isn't affected by the exercise. Hold this position for two seconds, then return to the starting position, and repeat the exercise ten times. hamstring stretching
This exercise helps you to relieve pain in the lower spine, and to practice it, lie on your back and bend one knee, and raise the other leg up, and using a towel press the bottom of the foot of the raised leg, and stay in this position for 15-30 seconds, and repeat it five times, then move to the other leg .
Take a sitting position with leaning against the wall (the wall), this exercise also reduces back pain, and to practice it correctly, stand
straight and make your back facing the wall, then slowly go down until your knees bent, then hold the sitting position, and count from number one to Ten, and repeat the exercise from 8-12
times. Flying dog pose exercise
This exercise strengthens the back and relieves the pain of its muscles. Put your hands and knees on the floor, lean on your hands and straighten them, arching your back a little, and suctioning your abdomen towards the spine. Then slowly relax your muscles, return to the starting point, and repeat the exercise 3-5 times.
Twice a day. Tips to relieve back pain In addition to these exercises, you can follow these methods to relieve your lower back pain: Get enough sleep, as I said it increases your feeling of these pains. For a
comfortable sleep, lie on your side, and put a pillow between your thighs, to maintain a good spine position, so as not to put pressure on your back. Make sure to sit straight, whether at home or at work, relax your shoulders, support your back, and put your feet on the floor, and you can put
a pillow between your lower back and the seat you are sitting on. Do not sit at home for a long time, and as soon as you feel pain, movement is important to relieve it, contrary to what you think, and
you can walk a little or do yoga at home. Use cold and hot compresses, you can put ice packs on the place of pain, and leave it for 20 minutes, it is effective in relieving it. After a few days, apply warm
compresses, which will help you relax the muscles and stimulate blood circulation. Get a massage once a week, for ten weeks, to relieve pain in the spine and lower back. Learn about: 8 ways to
relieve lower back pain by practicing these exercises for lower back pain, and following the previous tips, you will never feel any fatigue in your back again, and take care of your health a lot, and do not stress yourself too much.