1. Rotate the waist
Stand upright, with your feet shoulder-width apart, your hands crossed with your fingers, and your upper body rotated from front to left. You can rotate to the left as far as possible from the front position, pause for about 10 second, then restore the front position, and then reverse to the right. A left and a right are 1 time, 10- 15 times. Note: When the upper body rotates, try to keep the lower limbs still.
Lie flat and twist your body
Naturally lying on a hard bed or floor, with no pillow under your head, knees together, and raised at a 90-degree right angle with your body, thighs at a 90-degree right angle with your calves, toes stretched forward and kept in a straight line with your calves, and arms spread out to form a straight line with your shoulders, that is, at a 90-degree angle with your body. When turning your head to the left, turn your knees back as far as possible. Conversely, when turning your head to the right, try to turn your knees to the left in the opposite direction. One left and one right is 1 time, one day 10- 15 times, depending on your own situation.
3. Five-point support method
Lie naturally on a hard bed or floor, bend your knees, touch the bed or floor with your feet, bend your elbows, and touch the bed or floor with your elbows. At this point, your back, elbows and feet touch the bed or floor at five o'clock. Lift your waist down hard to form an arch and keep a pause. The time can be determined according to your own situation.
Step 4 swallow some water
Lie prone on the hard bed, put your hands on your sides naturally, then raise your head to drive your arms and upper body, and your waist to drive your legs to tilt up at the same time. Only your abdomen touches the hard bed to form a "U" shape. Hold for a few seconds, return to the original state, and repeat. Step by step, gradually increase the number of times.
Taking a few minutes to do these actions every day can relieve your low back pain. Usually when you are tired from work, you can also do the first action, which is more convenient and simple.
If you think this article is helpful, you can collect it. There are also many exercise methods about neck pain and shoulder pain, which were introduced in the author's previous articles. If you feel like keeping in good health, you can pay attention to the author and have more health tips to share with you.