3 effective exercises for the central lower back - BackPainHelp

3 effective exercises for the central lower back

3 effective exercises for the central lower back

Pain in the lower back is one of the most common forms of back complaint. It can be triggered by bad posture while sitting, standing, bending or lifting incorrectly.

Accessory / product: Posture Hero™

Exercise time: 10 / 15 minutes per day

1. Single Back Leg Raise

First, place a pillow under your hips with your hands under your chin. Second, point your toes and lift one leg off the floor. Hold it for 3 seconds. Third, repeat on the opposite side.


Repeat: x 10

2. Bruce Lees

First, lie on your back with a pillow under your head. Place your palms flat on the floor 30 degrees to the body. Second, raise your hips so they are aligned with your hips and shoulders. Hold for 3 seconds, and gently lower your hips.


Repeat: x 10

3. Towel Tension Clean Pull

First, find a towel and hold it in both hands in front of your waist. Make sure you have straight posture, and lower the towel down towards your knees.


Repeat: x 10

Exercise Hints & Tips

Don’t forget, exercise slowly. It’s important to control your breathing deeply and evenly, and always tailor your exercise plan to suit your own fitness level. If you experience any pain, stop, take a break, and give it another try another day.

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