The doctor teaches you seven postures to relieve back pain, learn them carefully by referring to the pictures!

We often encounter such situations in our daily lives: when we stand up and stretch after finishing our work, or when our waist hurts after standing for a long time, similar situations occur in all positions.

When people are working, studying or even resting, the spine is mostly in an unhealthy bent posture. This posture can easily produce spinal postural tension, which, accumulated over a long period of time, can cause mechanical damage to the spine, leading to low back pain diseases such as "posture syndrome", "dysfunctional syndrome" and "intervertebral disc displacement syndrome".

Here are seven exercises to effectively relieve back pain. Let’s learn them together!

1. Prone position

Lie flat on your stomach with your arms on both sides of your body, straight and relaxed. Turn your head to one side. Maintain this position, take a few deep breaths, and then completely relax your muscles for 2 to 3 minutes. Do 6 to 8 sets a day, 2 to 3 minutes each time.

2. Prone stretching exercise

Place your elbows vertically under your shoulders, with your upper body supported on your forearms. Take a few deep breaths first, then try to completely relax your lower back muscles, and hold this position for 2 to 3 minutes. This is mainly used to treat acute lower back pain. Do 6 to 8 sets a day, 2 to 3 minutes each time.

3. Horizontal stretching exercise

Continue to lie prone, place your hands under your shoulders, get ready for push-ups, straighten your arms, and try to support your upper body - the part above the pelvis - as long as the pain is tolerable. You should practice 6 to 8 sets a day, and do 10 exercises in each set.

4. Standing stretching exercise

When acute lower back pain occurs, if lying down is not allowed, you can use exercise 4 instead of exercise 3. Stand up straight with your feet apart, put your hands on your lower back, and place your four fingers on both sides of your spine. You should practice 6 to 8 groups a day, and do 10 exercises in each group.

5. Lying flat bending exercise

Lie flat on the ground or in bed, bend your legs, bring your knees close to your chest, hold your legs, and gently and slowly bring your knees as close to your chest as possible while the pain is tolerable. Hold this position for 1 to 2 seconds, then release your legs and return to the starting position. Repeat 5 to 6 times per set, 3 to 4 sets per day.

6. Seated bending exercise

Sit on the edge of a chair, spread your legs as far as possible, bend down, grab your ankles with both hands, or touch the ground beside your feet. You only need to do 5 to 6 times per set, 3 to 4 sets per day. You must do the above exercise 3 immediately after doing exercise 6.

7. Standing bending exercise

Stand with your feet apart, arms relaxed at your sides, bend forward, and stretch your hands as far down as your body can bear. You only need to do 5 to 6 times per set, 1 to 2 sets per day. You must do the above exercise 3 immediately after doing exercise 7.

Doctors remind the elderly, patients with osteoporosis and patients with lumbar diseases to appropriately reduce their range of motion according to their own conditions.