Many adult people have some degree of back pain in the evening. What happens is during the daytime the distance between the vertebrae is shrinking. This puts pressure on spinal nerve roots causing unpleasant sensations or pain in the back. The good news is that there’s an easy solution to prevent back pain by doing these 3 simple exercises.
It is best to do these exercises in the evening. And the purpose is to gently stretch the backbone, and increase the distance between the vertebrae. The main rules are really simple – be gentle on your back, no harsh movements, just pleasant stretching of the back muscles. Do this set of 3 movements on daily basis for about 10 minutes altogether.
- Cat and Camel exercise.
Get down on your knees, slowly arch your back up, like a cat or camel, stay in that position for 3 seconds, return to the original position. Repeat 7 times.
2. Rolling like a ball
Lie down on your back, hug your knees. Roll on the mat for a few seconds. Repeat 7 times.
Here’s how to do it:
3. The superman exercise raising arms and legs at the same time
Lie face down on the mat or on the floor. Raise both arms and both legs, as if you are flying like a superman. You will be squeezing your glutes. Repeat 7 minutes.
Remember to do these exercises every day even on the weekends.