» 5 basic exercises to prevent back pain for office worker

You suffer from back pain because of sitting too much, especially the office sisters. So how to relieve pain, back ache? Let’s take a look at five back pain exercises that Queen Spa guide below, it will be very helpful.

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First, you must follow the rules

In the first week, you should do these exercises slowly, without over-stretching your body.

You start by repeating each  2-3 times, gradually increasing and when the body is accustomed to practicing to the maximum.

After each move, relax and relax the body continue to practice.

It should be noted that these five movements are interconnected, and this is done to perform the next move.

Stretching

This exercise is good for the nervous system, the cervix especially affects your back.

First, with your legs closed, bend down with two hands to lift your hips higher than the ground. Try to tip so that only the palms of your hands and feet on the floor. Note your arms and legs are straight. Initially, you are within 20 – 30s then increase the time up.

Then lie on the floor,  your arms to lift the upper body parts. If you do it right, you will immediately feel your back muscles relaxed

Twisting

This exercise directly affects the muscles of the spine in the chest, which acts on the nerves connected to the liver and improves the function of the kidneys.

Lie on the floor, your elbow lifters, try to touch the elbows and feet the floor. Then pull the hip down to the bottom. Try to make as slow as possible. Repeat to the left side.

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Bridge

This exercise helps to train the muscles of the lumbar spine, relaxes the spine and stimulates the recovery of the disc.

Lie on the floor, knees bent, arms stretched and slowly lift up the hips. Repeat this action many times. You should exercise slowly, gently to achieve maximum effect.

Stretching

This exercise helps stretch the spine, helping the lumbar muscles work.

Sit on the floor, then bend your knees, knit your hands together to hold the knees. Tilt your back body using your back to lift your body. Note that your head does not touch the floor.

Walking on all fours

This exercise is important for strengthening and repairing ligaments in the spine.

This movement is quite similar to the first one, but your legs and arms are wider than your shoulders. Keep your head down to the floor, move your body in this position within 5 – 7 minutes.

Paul Bragg recommends that in the first week you should do one session and then gradually increase the number of exercises in the weeks following the body is accustomed.

Editor: Queen spa Danang

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