Good Lifestyle

That's what to assume that if you read this, you are probably sitting on your computer for a long time. It's okay, we do not judge, we are going all office jobs, even they are lucky enough to be still siek freelancers of their laptops for hours. And therefore, we all experience Backshaus, especially lower back pain. In order to facilitate this pain, you must move. Make sure to go for walks or at least standing every 30 minutes of about 30 minutes to make a work or a switzerland. Speaking of stretching, here are the beststrants to facilitate the pain at the bottom of the back. Try to do these dailies if you want to see real results and forget the pains at the bottom of the back.

1. Installation of the child

The child's laying is a great way to take the pressure on your lower level. When you do it, you extend your spine while decompressing and aligning it. It's a beautiful stretch and it feels good. Start the four legs with the hip width on his knees and put your torso downon your thighs. Place your hands in front of you and try to expand, like for your entire vertebral column and your neck. This is the best of Torelax and stay in the pose for at least one minute or two.

2. Stretch rotation of the trunk

This is an excellent stretching and if you are sitting all day long, you have to feel your relaxing muscles and could possibly feel the satisfactory crack you do. The idea is to lie on the edge, keep your shoulders and a flat top flat on the omnipresent floor for the feet first on one side, then the other.

3. CAT / COW

This is another stretch that you may have encountered is your Everdone yoga. It's a great way to move your spine after a day of stay at a desk. Start on the four legs with your wrists sub-blank your shoulders and knees under your hips. First, round up votrespine and drop your head to imitate a frightened cat. Do this on anexhale. Then do the opposite and remove the head and chest, archt you and lift your cut. This is the cow part of Thestrest. Do this part on an inhaler. Go back for a few minutes.

4. Knee in the chest

Thectrch is supposed to release the tension in your thighs, the buttocks and the arrow. Lie on the back with a right leg and the other is folded with the knee. Now pull your knee toward your chest with your part until you are stretching. Stay in this position for 30 seconds.repeat for the other leg. You can also do this by hanging your meters under the knee and pulling your thigh towards your chest.

5. Dog facing down

We have undoubtedly heard about it. The Dogdoes in the face of the decline do not exactly be extracted at the bottom of the back, it stretches on it and removes the pressure from your lower back. Did you know that we get pains at the bottom of the back just because our legs muscles shake? You know how to do this one, so we will not even be able to pontoisexplage, it's easy enough.

6. Twist Spinal Assisi

TheCtty crosses wonders for most of your body and improves mobility in your back. To execute it - sit down with your legs directly in front of you. Fold your right leg with the knee and place the foot on the left leg. Now take your left arm and move it right for your elbow to be on your knee. Turn your chest to the left. Repeat the other side two. It is better to do it slowly without any rash and more tense. It's slow stretching.

7. Sphinx poses

That's how it looks like. Lie on your belly. Place your overlaps under your shoulders and commit yourself a little at the bottom of the back. This is not hyperextending or stretching too far. You should not feel pain. Stay in this installation for a few minutes.

8. COBRA STRETCH

It very similar to the sphinx we mentioned above. But this time, you put yourself with your hands under your shoulders and lift up. Try to imagine itself to be raised by the top of your head. Lie in your spine. And again, do it so slowly and do not get your Orovext back to your lower back. You should not feel pain.

9. Sweet rocking

Lie on the back, wrap your arms around your knees and hold them near your chest. Now, rock slowly from one side to side. It's a great way to massage and relax your back. Do this for a few minutes to really feel the effect of this stretch.