Pressure and pain in the lower back are very common. These pains occur due to poor posture and excessive reliance on the lower part of the spine. They can also be caused by spasms in the body arising from stress and fatigue. If you suffer from these pains, using the following exercises will be able to relax the body and reduce the feeling of pressure.

  • Exercise breathing that lasts 60 seconds:

If you want to immediately resolve your problem, try the following exercise …

Sit down and take a comfortable position. Close your eyes and try to relax.

The tip of the tongue set just behind the upper front teeth.

Breathe through your nose slowly, about 4 seconds and then hold your breath while you count to 7 and exhale again, but this time while you count to 8th

The procedure Repeat 3 more times.

  • Exercise before sleep that lasts 60 seconds

If you want to permanently solve the problem of back pain every night before bed, while lying in bed, do a short stretch of 60 seconds …

Lie on your stomach and rely on the forearms.

Upper part of body lift so that you rely on the elbows, lift the head and hold this position about 8 seconds and try again in the same position.

Repeat the exercise two times.

Lie on your back and bend your knees, and hands extend along the body. Lift your pelvis in a flat position and stay there for about 8 seconds and then return to starting position.

Again lying on your back, fold your legs and bend at the knees so that you are covered by hands and pull toward your chest. Stay in this position 8 seconds, then return to the basic position.

Repeat two times.

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Pressure and pain in the lower back are very common. These pains occur due to poor posture and excessive reliance on the lower part of the spine. They can also be caused by spasms in the body arising from stress and fatigue. If you suffer from these pains, using...