How I repaired my back during a 7-minute workout for no more than 30 days

How I repaired my back during a 7-minute workout for no more than 30 days

One day, shortly after my 30th birthday, I awakened within the middle of the night with a terrible pain in my lower back. Since that point , I started experiencing that excruciating pain from time to time. I visited several doctors, but no medicine or chiropractor could help me. So, after a few of years of struggling, i made a decision to form a change and incorporate some simple exercises into my daily routine, rather than filling myself up with painkillers. clothed , this was one among the simplest decisions of my life.

Especially for Information & tips, I’d wish to share my workout routine that helped me get obviate back pain in only 30 days.

Step 1. Release tension

How to do it:

Standing on the ground together with your feet wider than hip-width apart, your toes slightly pointed to the edges , and your knees bent, raise your arms and stretch your back and neck upward, as high as you'll .
Then start slowly bending forward until your hands reach the ground .
Put your hands on the ground and release the muscles of your neck and back.
Stay during this position for a couple of seconds, then lift your upper body back to a straight position.
Repeat the exercise for 30-60 seconds.

Step 2. Return flexibility

How to do it:

Get down on your hands and knees, placing your hands directly under your shoulders and your knees under your hips. Your toes should also touch the ground .
Keeping your spine straight and your knees bent, lift your left leg faraway from your body, as high as you'll .
Return your leg to the initial position and repeat the exercise on the other side.
Keep doing this exercise for 30-60 seconds.

Step 3. Stretch the rear muscles

How to do it:

Get down on your knees and slowly bend your upper body forward until your hands reach the ground ahead of you.
Keeping your knees bent at a few 90° angle, arch your lower back toward your knees until you are feeling a stretch therein area.
Slowly lower your head, put your chin on the ground , and relax the muscles of your neck. confirm that your elbows aren't touching the ground .
Hold the position for about 30-60 seconds.

Step 4. Fix your posture

How to do it:

Lie down on your stomach together with your arms at your sides and your legs together.
Keeping your left arm and leg within the same position, simultaneously slide your right arm above your head and bend your right knee faraway from your body, as high as you'll . confirm that both your right arm and leg are always touching the ground .
Slide your right arm and leg back to the initial position, then repeat the exercise on the other side. do that for 30-60 seconds.
After that, do the exercise with the other leg and arm — slide your left arm and your right knee out, then your right arm and left knee. Also do that for 30-60 seconds.

Step 5. Stretch the hips

How to do it:

Sit down on the ground together with your spine straight and your legs together ahead of you.
Keeping your left leg straight on the ground , raise your right leg, bend the knee, and grab the proper calf with both hands.
Gently pull the leg toward your chest until you are feeling a stretch in your hips.
Hold the pose for 30-60 seconds, then repeat on the other side.

The results

The first thing I noticed is that the muscles of my back became stronger and my posture significantly improved. Although this wasn't my intention at the start , it’s become much easier on behalf of me to take care of the proper posture while sitting at my desk at work.
Besides saying goodbye to my back pain, I even have less headaches now, and my overall health has become better.
Regular exercises also give me more energy. After doing this set of exercises for 30 days, I’ve stopped awakening within the middle of the night due to that terrible pain and, as a result, I don’t feel sleepy during the day anymore.

Do you have back problems? How does one affect them? Please share your experience with us within the comments!