8 bài tập đơn giản tại nhà giúp giảm chứng đau lưng - KHOẺ TỰ NHIÊN

Ladies and gentlemen, mental illness causes us to reduce exercise and reduce our work efficiency, right? This is quite inconvenient. Mental illness is defined as a long-term pain in 12 weeks or longer, although the root cause has been treated. Two of the most common causes of mental illness include incorrect posture and little exercise. Fortunately, we have simple, effective, safe exercises that can be done right at home. Let's take a look at the exercises that are recommended by experts in the following articles. 1. Walking Walking with a straight posture is a general exercise to strengthen the back. Time from 15 to 20 minutes and try to do it every day. Walking creates small rotations for the spine and movement for the back. 2. Knee-to-knee exercise Knee-to-knee exercise focuses on the muscles in the lower back and hip which is very good for joint inflammation and helps the muscles tighten. The back of the side of the leg will be quite comfortable and this also helps to reduce back pain. Step 1. Lying down with both feet straight. Step 2. Use one arm to lift the knee to the same side as the chest. Step 3. Use both hands to hold the back of the knee and slowly let go. Step 4. Change feet and repeat. Stretch each foot for 30 seconds and do it 3 times. Make sure the lower back is close to the floor to stretch as much as possible. However, when stretching, if we feel pain, you should stop the movement. Step 5. Knee-to-knee exercise This exercise brings the same benefits as the knee-to-knee exercise but with a better stretch. Step 1. Do the steps from 1 to 3 of the knee-to-knee exercise. Step 2. When one leg is bent, use the other hand to support the knee. Step 3. Hold this movement for 30 seconds before lowering one leg and then move to the other leg. We need to avoid putting both feet up at the same time. Avoid putting your feet up without using your arms to lift. Always keep your back straight and pay attention to the back. If your back hurts, slowly stop the movement. Do the movements 3 times. Step 4. Lower body rotation exercise The lower body rotation movements aimed at the muscles in the lower back are the long, narrow muscles that run along both sides of the spine to help stretch and stabilize the spine. This exercise is very useful for strengthening the strength and flexibility of the lower back. Step 1. Lie on your back and bend your knees until your feet touch the floor. Step 2. Bend your knees and put your shoulders close to the floor. Put your knees to one side and hold for 30 seconds. Step 3. Put your knees to one side and move to the other side and hold for 30 seconds. In this exercise, you need to keep your shoulders straight so that you can stretch as much as possible. You just need to put your feet as far as possible. Repeat these movements 3 times. Step 4. Hip exercise Hip exercise requires the participation of some muscles, including the pectoralis major, the deepest muscle of the abdomen. It is the largest muscle directly attached to life. You don't need to raise your hips too high. Just raise it until you feel the muscles working and then keep it at that height. The hip exercise starts like the lower body rotation exercise but then raise your hips instead of turning to both sides. Step 1. Lie on your back and bend your knees until your feet touch the floor and your arms are on both sides. Step 2. Raise your hips off the ground and hold for 10 seconds or as long as you can. Step 3. Bring your hips back to the ground and rest for as long as necessary. At first, you can do 3 exercises in 10 seconds and then increase the time gradually. Step 4. Arm exercise The purpose of this exercise is to stretch the back, the middle and the lower back. Step 1. Lie face down on the ground Step 2. Slowly raise your body Step 3. Slowly raise your head until you look forward Try to keep your whole posture for 2 minutes before lying down again Do the exercises 3 times Step 4. Upper body rotation exercise This exercise starts like the upper body rotation exercise but then use your hands to straighten your arms instead of bending your arms This exercise, after we have practiced the upper body rotation exercise Step 1. Lie face down on the ground Step 2. Slowly raise your body with your arms against the floor Keep your arms straight with your feet Step 3. Start with your head down and then slowly raise your head as high as you can Step 4. Then raise your body with your arms until your arms are completely bent You should slowly move until the stretch is over and pay attention to the reaction of the back You can increase the stretch by keeping your hips close to the floor Try to keep your whole posture for 2 minutes before lying down and do the exercises 3 times Step 5. Arm push-up exercise Arm push-up exercise is quite similar to the upper body push-up except that the whole body is raised from the floor At first, arm push-up exercises can be difficult but this is one of the best Step 1. Start with the upper body posture with your arms bent Step 2. Raise your body and keep your whole posture with your feet and back straight Step 3. Try to keep your whole posture for 1 minute before lying down in the upper body posture with your arms bent The goal is to be able to maintain the stretch for 1 minute but at first you only need to do as much as you can even just for a few seconds We should ask a person standing next to us to comment on our exercises because we need to do it as straight as possible without bending or lying down Consider the help of experts Everyone has a different state of back pain control If you are having difficulty with your back pain please consider finding doctors to help you in each case That's all for today I wish you good health and a happy weekend Goodbye and see you again