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To improve the back’s flexibility and prevent muscle strain, stretching is an important aspect of maintaining a healthy back. These exercises should be performed every day to achieve the optimal goal.
Stand with feet shoulder-width apart. Then, take a half-step back with the right foot, bend the left knee and shift weight back to the right hip. While keeping the right leg straight, bend forward and reach down the right leg until a stretch in the outer hip is felt. This stretch maintains the flexibility of the spine.
Lying on your stomach your arms straight ahead of you and you legs straight behind you, as if you were making a big letter I. Then lift your feet off the ground and so your legs are parallel, but off the ground and lift up with your chest and arms off the ground. Look out head of you as if you were flying like superman.
While lying on the back with the knees bent and both heels on the floor, place both hands behind one knee and bring it to the chest.
Lie on the back and cross one leg over the other and gently pull the other knee toward the chest until a stretch is felt in the buttock area.
Lie on your back then raise one leg as high as you can. Keep your pelvis flat on the floor and your knee straight. Put your hands on your lower thigh to further move the leg towards your head.
Every stretch (or position) must be held for thirty seconds, for three to five repetitions.
The following are tips that can help prevent low back pain: