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Lower back pain: Do this simple abs exercise five times a day to relieve backache fast

Lower back pain is a common problem and can make going about your day to day life very difficult.

It usually doesn’t indicate anything serious, usually improving within a few weeks, but your GP can examine your back and discuss possible treatment options with you.

According to the NHS, keeping active if you have back pain and there are simple back exercises and stretches it recommends.

One in particular it names ‘deep abdominal strengthening’. You should aim to do this every day, along with other activities such as walking, swimming or yoga, and within two weeks your pain should start to ease.

Deep abdominal strengthening

Begin by laying on your back and place a small, flat cushion or book under your head.

Next, bend your knees, keeping your feet straight and hip-width apart.

Keep your upper body relaxed and your chin gently tucked in.

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The health body then says: “As you breathe out, gently tense the muscles in your pelvis and lower tummy so they’re pulled up towards your chest.

“Hold for five to 10 breaths and relax. Repeat five times.”

Top tips to remember are that this is a slow, gently exercise. You shouldn’t try to tense your muscles too quickly or too hard.

You should also make sure you don’t tense up through the neck, shoulders or legs.

Arthritis Research UK also recommends some exercises to help manage back pain

Back stretch

Lie on your back, hands above your head. Bend your knees and roll them slowly to one side, keeping your feet on the floor. Hold for 10 seconds. Repeat three times one each side.

One-leg stand

Holding onto something for support if needed, bend one leg up behind you. Hold for five seconds. Repeat three times on each side.

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Knees to chest

Lie on your back, knees bent. Bring one knee up and pull it gently into your chest for five seconds. Repeat up to five times on each side.

Pelvic tilt

Lie down with your knees bent. Tighten your stomach muscles flattening your back against the floor. Hold for five seconds. Repeat five times.

Deep lunge

Kneel on one knee, the other foot in front. Facing forwards, lift the back knee up. Hold for five seconds. Repeat three times on each side.

Source
Daily Express :: Life and Style Feed

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