Have you encountered such a problem before? Back pain and soreness, seek massage from a masseur, and immediately feel comfortable. However, within a few days, the soreness strikes again, and then seek massage from a masseur again, repeating the cycle.
Relieving back pain is not as difficult as imagined. After understanding the weak links in your waist, you only need to practice step by step, listen to your body's feedback at all times, and experience the changes in your body, which can gradually relieve your lower back pain.
Today, I will share with you a set of basic training exercises to relieve back pain. Step by step, follow along and relieve back pain is actually very simple!
01. Crocodile style breathing → Improving breathing
Repeat 8-10 times/1-2 groups
Interval of 30 seconds
Action points: Inhale for 4 seconds, hold for 2 seconds, exhale for 6 seconds.
① Prone position, hands folded under the forehead, body relaxed. Slowly inhale through the nose, expand and lift the abdominal cavity to both sides and the back, for 4 seconds, then hold your breath for 2 seconds.
Action points: Exhale for 6 seconds.
② Slowly exhale gas with your mouth, while contracting your abdomen to make sure the gas is' exhaled 'as thoroughly as possible. The entire exhalation process lasts for 6 seconds.
02. foam axis rolls soft tissue around thoracic vertebra → thoracic vertebra improves
Training time 30-60 seconds/1-2 groups
Interval of 30 seconds
① Lying in a supine position, with feet slightly open and knees flexed. Place the foam shaft under the upper back, and cross your hands behind your head.
Action points: Roll in order from top to bottom. Consciously divide the thoracic spine into three parts: upper, middle, and lower, and then roll each part in order from top to bottom.
② Push the ground with both feet and lift the hips off the ground to compress the muscles in the back.
03. foam axis thoracic spine rotation → thoracic spine improvement
① Lie on the left side, with both hands extended and palmed in front of the chest, the left arm pressed against the ground, the left leg straightened, the right leg bent 90 degrees, and the right leg calf on the foam shaft.
Action points: During the action, keep the hip and lower limb posture unchanged, and the head rotates synchronously with the rotation of the torso.
② Open your right arm upwards and turn right with your upper body following suit.
Action points: Maintain maximum amplitude for 1-2 seconds
③ Continue to rotate and bring your right shoulder as close to the ground as possible. Maintain the action for 1-2 seconds, then return to the initial position. Repeat the action, with the same key points on the other side.
04. Practice flipping books → Improvement of thoracic spine
Repeat 8-10 times/1-2 groups
Interval of 30 seconds
Action points: The practitioner should maintain the hip and lower limb posture unchanged.
① Lie on the right side, bend your hips and knees 90 degrees. The partner held onto the practitioner's hip with both hands.
Action points: Maintain maximum amplitude for 1-2 seconds
② Rotate the torso to the left and slowly open the left arm to the left. When opening to the maximum amplitude, hold the motion for 1-2 seconds and then return to the initial position. The key points of the action on the other side are the same.
05. Fascia ball or tennis ball releases gluteal muscles → improves hip joint flexion
Training time 30-60 seconds/1-2 groups
Interval of 30 seconds
Action points: Use as much self weight as possible within the acceptable range for rolling.
① Sitting posture, place the fascia ball or tennis ball under the left hip, support the ground with both hands behind, bend the left leg, and press the right ankle on the knee of the left leg.
② Use both hands and left leg to move the body back and forth, and repeatedly roll in areas with obvious soreness. The key points of the action on the other side are the same.
06. Stretching gluteal muscles in supine position → Improvement of hip joint flexion
Training time 20-30 seconds/1-2 sets
Interval of 30 seconds
Action points: Slightly retract the chin and keep the head flat, which can make the preparation posture more standard and avoid neck injuries.
① Lie in a supine position, bend your legs and place your hands flat on your sides.
② Place your right calf on your left thigh in a crossed leg position. Lift your left leg up, then hold your left leg with both hands and maintain the position for 20-30 seconds before returning to the initial position. The key points of the action on the other side are the same.
07. Lower limb dominant rolling exercise → neural control exercise
Repeat 8-10 times/1-2 groups
Interval of 30 seconds
① Lying in a supine position, with arms extended to both sides of the head and legs spread out.
② Swing your left leg to the right, driving your body to turn to the right and transform into a prone position.
③ Swing the left leg upwards to the left, driving the body to turn left and transform into a supine position. The key points of the action on the other side are the same.