How to fix back pain - 5 easy exercises to do at home

Hey, welcome to my video. A few months ago I had a small back injury, which didn't allow me to train like I wanted for several months.
After doing several researches, I discovered that the main cause, strange but true, was the low mobility and flexibility of the lower part of the body, and more specifically of the hamstring.
In fact, thinking about it, everything make sense.

I spent most of the day sitting, and even at night, don't judge me, I slept with my knees high. Thus, the knee angle for most of the day was less than 180 degrees , having the hamstring in a position of contraction and not of stretch.

I would like to clarify that everyone should consult their doctor, because the cause could be different, but today I want to show you how I solved my back pain by working on the hamstrings.

If you find that the cause of your #backpain is due to the mobility of the hamstring, I would like to tell you 5 exercises that you can easily do at home to solve your problem.

-Single leg stretch with belt

In a sitting position on the ground, put an extended leg forward, with which you will begin the stretch first. Take a belt, no matter which one. It's ok also belt for trousers or bathrobes. Pass it under the plant of the foot, holding it at the ends with the hands. Very slowly you start pulling towards the chest, keeping the angle of the knee at 180. Stay in a position where you feel a slight discomfort due to the stretch, for about 30 seconds, then do the same procedure with the opposite leg. So, repeat for a total of 2-3 sets.

-Standing #stretching

Since you probably won't have much mobility at the beginning, I suggest you to start with a fairly large foot width. From standing, keep your legs straight and go down as much as possible until you touch the floor ideally. If you do not succeed it does not matter, keep the maximum stretch position for about 30 seconds, and then return in a standing position. Rest for 1 minute and proceed again with the exercise for another 2-3 times. As time passes, your goal is to progressively decrease the width of your feet, where the ideal would be to complete the exercise by touching the floor for 30 seconds with your feet touching each other.

• Raised leg stretch

Begin with a lying position, with one leg completely extended, raise the other leg so that the knee is perpendicular to the ground. Holding the hamstring with both hands, raise the end of the leg perpendicularly so that you can feel an opposing force from the hamstring. Hold the stretch position for 30 seconds, and alternate the exercise with the other leg for a total of 2-3 times.

• #Glutes stretch

Ok, this is a little bit more difficult. Starting from sitting on the ground, position the leg you want to start with as if you would like to cross it. Then do the same thing, but in the opposite direction with the other leg, as if to follow the line of the other.

Turn around with the torso towards the first leg, and lower yourself as much as possible until you feel a stretch sensation on the entire buttok and the outside of the leg. Stay in position for 30 seconds and do the same thing with the other leg.

-Ileopsoas stretch

It seems strange but the ileopsoas could also be linked to back discomfort. To stretch them well, start with a kneeling position on the ground. Move the first leg forward, and with the whole torso, buttocks and pelvis included, move forward towards the knee. You should feel a slight discomfort in the upper front area of your quad. I recommend you always keep your back as straight as possible.

Hold the position for 30 seconds, and change leg for another 2-3 times.

Well, these 5 exercises performed daily have helped me a lot with my back pain due to the poor mobility of the hamstring ; i need to dedicate some time to it, but the important thing will be the result that I personally began to notice after only a few weeks.

I would like to clarify once again that the causes of back pain are many and different, so I invite you first of all to consult your doctor.

What I showed you is just the way I solved MY back pain. In the hope that at least someone of you found it was useful, I wish you a good day.

▷Connect with Me
Instagram: https://www.instagram.com/ocramovich

▷Subscribe to this channel: https://www.youtube.com/channel/UCZ8vnZHP1B7QM-UsqL38ROA?sub_confirmation=1