10 BASIC STEPS IN REDUCING LOWER BACK PAIN

Exercise is a great way to avoid lower back pain because it stretches the bones, joints and muscles. Due to its invigorating effect helps to enhance and promote blood flow. In order, to prevent and possibly cure your back pain, lets perform a few workouts to help stretch those muscles.

Step1 to reduce lower back pain

With your two arms, standing upright or sitting down, place your left and right fingers on your shoulders. Rotate gently up to five times your neck in a clockwise and anti-clockwise direction.Do these with a lot of care!!!

Step2 to reduce lower back pain

Rotate your left shoulder slowly to the back up to twelve{12} times and rotate it likewise slowly to the front up to twelve {12} times. Repeat these step for your right shoulder too.

Step3 to reduce lower back pain

In an upright posture, lift your right arm and rest the tips of your fingers on your right shoulder. Use your left hand and push it against the right elbow. If possible, lower the fingers down the length of your back while pushing the elbow. Count to twelve {12} and perform the same actions on the opposite side.

Step4 to reduce lower back pain

Stretch those arms circularly . Stand erect while keeping your feet at shoulder length. Level the arms and stretch them outward and make it synchronize with the shoulders. Stretch circularly and bring the arms ahead. Count to twelve and perform the reverse of the step. Circle the arms as largely as possible.

Step5 to reduce lower back pain

In an upright posture, widen the gaps between your left and right leg to a distance, place your left and right hand on your waist and gently rotate your waist in a clockwise and anti-clockwise direction up to twelve times.

Step6 to reduce lower back pain

In an upright posture, widen the gaps between your feet {left and right}. Place your hands tightly behind the head and try to bend the upper section of your body, {from the waist to neck region} in order to make your head touch your knee cap. Do these gently up to twelve times.

Step7 to reduce lower back pain

In an upright posture, slightly move your feet apart at a distance and bend the knees somewhat. Lift your arms to the height of your shoulders and lock your hands while turning to the side, starting at the waist region. Hold, count to six and do the reverse of the step. Then keep your hips and legs stationed as you turn the upper section of your body.It's easy when you do it gently.

Step8 to reduce lower back pain

In an upright posture, while stretching the hands down to the sides. Bend the knees somewhat and gradually lift the left arm as far as you can reach over the head. Gently, glide the right arm, sliding it down to your feet, pull the left arm so that it is over the head as high as you can reach. Extend down to your thigh, returning to standing position and vice-versa.

Step9 to reduce lower back pain

In an upright posture, keeping the feet apart at a certain distance with your shoulders. Throw your left hand intermittently towards the direction of your right hand and throw your right hand intermittently towards the direction of your left hand as if you are punching on the boxing ring. Do these slow and steady for twelve times.

Step10 to reduce lower back pain

In an upright posture, locking your hands together and extending them behind your back. Lift your two hands up as high as you can. Counting to five times. Stand upright and keep the feet at the length of your shoulders. Bend your knees somewhat and tighten your fingers, while raising your hands to the height of your shoulders. Push the hands ahead in position. Do not lean to the front. Stretch and count to ten. Perform the same actions for up to five times.