| Exercise is a great way to avoid back pain | | | | behind the head and try to bend the upper |
| because it stretches the bones, joints and | | | | section of your body, {from the waist to neck |
| muscles. Due to its invigorating effect helps to | | | | region} in order to make your head touch your |
| enhance and promote blood flow. In order, to | | | | knee cap. Do these gently up to twelve times. |
| prevent and possibly cure your back pain, lets | | | | Step 7 to reduce back pain |
| perform a few workouts to help stretch those | | | | In an upright posture, slightly move your feet |
| muscles. | | | | apart at a distance and bend the knees |
| Step 1 to reduce back pain | | | | somewhat. Lift your arms to the height of your |
| With your two arms, standing upright or sitting | | | | shoulders and lock your hands while turning to the |
| down, place your left and right fingers on your | | | | side, starting at the waist region. Hold, count to |
| shoulders. Rotate gently up to five times your | | | | six and do the reverse of the step. Then keep |
| neck in a clockwise and anti-clockwise direction.Do | | | | your hips and legs stationed as you turn the |
| these with a lot of care!!! | | | | upper section of your body.It's easy when you do |
| Step 2 to reduce back pain | | | | it gently. |
| Rotate your left shoulder slowly to the back up | | | | Step 8 to reduce back pain |
| to twelve{12} times and rotate it likewise slowly | | | | In an upright posture, while stretching the hands |
| to the front up to twelve {12} times. Repeat | | | | down to the sides. Bend the knees somewhat |
| these step for your right shoulder too. | | | | and gradually lift the left arm as far as you can |
| Step 3 to reduce back pain | | | | reach over the head. Gently, glide the right arm, |
| In an upright posture, lift your right arm and rest | | | | sliding it down to your feet, pull the left arm so |
| the tips of your fingers on your right shoulder. | | | | that it is over the head as high as you can reach. |
| Use your left hand and push it against the right | | | | Extend down to your thigh, returning to standing |
| elbow. If possible, lower the fingers down the | | | | position and vice-versa. |
| length of your back while pushing the elbow. | | | | Step 9 to reduce back pain |
| Count to twelve {12} and perform the same | | | | In an upright posture, keeping the feet apart at a |
| actions on the opposite side. | | | | certain distance with your shoulders. Throw your |
| Step 4 to reduce back pain | | | | left hand intermittently towards the direction of |
| Stretch those arms circularly. Stand erect while | | | | your right hand and throw your right hand |
| keeping your feet at shoulder length. Level the | | | | intermittently towards the direction of your left |
| arms and stretch them outward and make it | | | | hand as if you are punching on the boxing ring. Do |
| synchronize with the shoulders. Stretch circularly | | | | these slow and steady for twelve times. |
| and bring the arms ahead. Count to twelve and | | | | Step 10 to reduce back pain |
| perform the reverse of the step. Circle the arms | | | | In an upright posture, locking your hands together |
| as largely as possible. | | | | and extending them behind your back. Lift your |
| Step 5 to reduce back pain | | | | two hands up as high as you can. Counting to five |
| In an upright posture, widen the gaps between | | | | times. Stand upright and keep the feet at the |
| your left and right leg to a distance, place your | | | | length of your shoulders. Bend your knees |
| left and right hand on your waist and gently | | | | somewhat and tighten your fingers, while raising |
| rotate your waist in a clockwise and | | | | your hands to the height of your shoulders. Push |
| anti-clockwise direction up to twelve times. | | | | the hands ahead in position. Do not lean to the |
| Step 6 to reduce back pain | | | | front. Stretch and count to ten. Perform the |
| In an upright posture, widen the gaps between | | | | same actions for up to five times. |
| your feet {left and right}. Place your hands tightly | | | | |