One day, shortly after my 30th birthday, I woke up in the middle of the night with terrible pain in my lower back. Since then, I have started to feel that terrible pain from time to time. I went to several doctors, but no medicine or chiropractor could help me.
So after a few years of struggling, I decided to make a change and incorporate some simple exercises into my daily routine instead of gorging myself on pain relievers. Turns out this was one of the best decisions of my life. I’d like to share the exercise routine that helped me get rid of back pain in just 30 days.
Step 1. Release Tension
How to do it:
Standing on the floor, feet wider than hip-width apart, toes pointing slightly to the sides, and knees bent, raise your arms and stretch your back and neck as high as you can. Then begin to slowly lean forward until your hands reach the floor.
Place your hands on the floor and loosen your neck and back muscles. Stay in this position for a few seconds, then lift your upper body into a straight position. Repeat the exercise for 30 to 60 seconds.
Step 2. Return Flexibility
How to do it:
Get on your knees, placing your hands directly under your shoulders and your knees under your hips. The toes should also touch the ground. Keeping your spine straight and your knees bent, lift your left leg out of your body as high as you can.
Return the leg to the starting position and repeat the exercise on the opposite side. Keep doing this exercise for 30 to 60 seconds.
Step 3. Stretch The Back Muscles
How to do it:
Kneel down and slowly bend your upper body forward until your hands reach the floor in front of you. Keeping your knees bent at about a 90 ° angle, arch your lower back toward your knees until you feel a stretch in that area.
Slowly lower your head, place your chin on the ground and relax your neck muscles. Make sure your elbows don’t touch the ground. Hold for about 30-60 seconds.
Step 4. Fix Your Posture
How to do it:
Lie on your stomach with your arms at your sides and your legs together. Keeping your left arm and leg in the same position, simultaneously slide your right arm over your head and bend your right knee as far away from your body as possible. Make sure your right arm and leg are always touching the ground.
Slide your right arm and leg back to the starting position and repeat the exercise on the opposite side. Do this for 30 to 60 seconds. After that, do the opposite exercise for the leg and arm: slide the left arm and the right knee outwards, then the right arm and the left knee. Also, do this for 30-60 seconds.
Step 5. Stretch The Hips
How to do it:
Sit on the floor with your spine straight and your legs together in front of you. Keeping the left leg flat on the floor, lift the right leg, bend the knee, and support the right calf with both hands.
Gently pull your leg toward your chest until you feel a stretch in your hips. Hold the pose for 30-60 seconds and repeat on the opposite side.
The Results
The first thing I noticed is that my back muscles got stronger and my posture improved significantly. Although this was not my intention at first, it has become much easier for me to maintain the correct posture while sitting at my desk at work.
In addition to saying goodbye to my back pain, now I also have fewer headaches and my overall health has improved.
Regular exercise also gives me more energy. After doing this series of exercises for 30 days, I stopped waking up in the middle of the night due to that terrible pain, and as a result, I am no longer sleepy during the day.
Do you have back problems? How do you handle them? Share your experience with us in the comments!
