6 exercises to treat low back and hip pain

6 exercises to treat low back and hip pain

Exercise and physical therapy to treat low back pain and control pain. As a low back pain person, regularly practicing low back pain relief exercises due to degenerative spine will help support better treatment and prevent pain from returning.

If you work, sit regularly for a long period of time without being active. You are most likely to experience back and hip pain after a long day at work. Lower back and hip pain exercises are a natural pain relief solution that you can try at home. You should practice gently to repel back pain or hip pain, simple lower back and hip pain exercises will not take too much time, so it is suitable for busy people.

Take at least 30 seconds or ideally 1-2 minutes to practice each stretch of the back and hips muscles, to improve low back and hips pain.

1. Hip stretching exercises

The hip stretching exercise is a simple exercise that focuses primarily on the hip and back muscles, helping to release the pressure from the hip muscles.

To start the hip stretching exercise, you need to be prepared in a lunge position by kneeling with your left knee to the floor, your right leg standing in front of you at a 90 degree angle, bringing your right foot to the ground. Next, place your hands on your hips, then move your pelvis and torso forward a little so that your hips stretch slightly. Finally, hold the position for a bit, then return to starting position and switch sides. Try to push your hips as many times as possible during the exercise.

Hip stretching exercises help to treat low back and hip pain

2. Butterfly pose exercises

Butterfly pose is an exercise that not only helps you have a strong thigh muscle, widens your hips and thighs, but also helps you reduce lower back pain. You can also do this lower back and hip pain exercise using the following steps:

To do the butterfly pose, be prepared to sit on the floor, flexing your legs so the soles of your feet touch and your knees apart. Next, bring your heels as close to your body as possible, then lean forward. Hands stretched straight and grabbed the heels. Work together to move your knees up and down rhythmically as many times as possible during your workout.

Butterfly pose exercises help to treat low back and hip pain

3. Dove posture exercises

Dove posture exercises is one of the beautiful yoga poses and offers many benefits to the practitioner, helping you relax your body. In addition, the pigeon pose also helps you in treating lower back pain and hip pain.

To do the pigeon pose, be prepared to be propped up with your hands and feet. Next, bring your right knee forward so that your right knee is behind your right wrist and your right ankle is near your left hip. Finally, straighten your left leg back and lower your torso to the floor. Take a steady breath and try to lower your body.

Note: During exercise if you feel your hips too tight, you can lean over so that the outer part of your butt touches the floor.

Dove posture exercises help to treat low back and hip pain

4. Exercise number four posture

The fourth posture is a posture that helps you release sensations, relieve stress, help you reduce pressure in your lower back as well as reduce stress very well.

To do the fourth pose, be prepared to lie on your back with your feet folded so your feet are on the ground. Next, raise your right leg on your left knee so that your right ankle is just above the left knee. Finally wrap your arms around your left elbow and pull your leg toward your chest. When you practice in this pose, you can feel your buttocks and hips stretch.

Exercise number four posture help to treat low back and hip pain

5. Squat exercises

Squats are quite difficult exercises for beginners and longtime learners, the exercise is simple but not everyone can do, exercises mainly focus on standing up, sitting, you You will feel your body change in your thighs and butt as you exercise. Squat exercises have many positive effects on the thighs, buttocks and hips, reducing lower back and hips pain should be suitable for those who want to improve these parts.

To do squats, be prepared to be in an upright position, with feet shoulder-width apart. Hands clasped in front of you in a prayer position. Next, bend your knees and lower your buttocks to the ground. Finally inhale and exhale and lift yourself back up to starting position.

Note: While practicing you should breathe evenly, try to squat as many times as possible during the exercise.

Squat exercises help to treat low back and hip pain

6. Foot kick exercises

Leg kicks are a great way to end a stretch. The movements during exercise will help you widen your hips very well to effectively limit lower back pain.

To do the leg kicking exercise, be prepared to stay upright on a firm, level floor. Next take one step back and start kicking the other leg from left to right and from right to left. Be careful not to rotate your upper body when kicking your leg. Finally, straighten your posture and start kicking your legs from front to back. When exercising, stretch your pelvic lumbar muscles, hind thigh muscles and buttocks.

Foot kick exercises help to treat low back and hip pain

Hopefully, through the above reading, you have a better understanding of upper back pain and middle back pain as well as quick pain relief. Stay tuned for new articles of Health Life For You to update useful information about back pain !

Exercises to treat lower back pain and hips are simple and quick, but help you avoid the pain of sitting at work for too long. You should try to schedule a back and hip pain exercise schedule to better protect your health !

Thanks Very Much !

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