12 minutes 3 tips to relieve back pain exercises

3 tips to ease back pain: lateral bracing, single leg knee, single side-kick.

Strengthen your back, waist and leg muscle strength.

Low back pain experience may be a lot of people have been.

Sedentary fixed, long-distance travel can bring you this or that low back pain. This kind of pain light you will unknowingly change your body, to the effect of standing, walking and daily life.

In order to correct bad posture, empowerment, relieve back pain occurs, it is recommended that you increase the back, waist and leg muscles strength training.

In 12 minutes do two groups, each group of 8-12 times per week, 2-3 times, there will be a noticeable results.

Side bracket

Lying on the left-oriented, right hand to left hand bend contingent on Dick, legs crossed.

Lift the right leg above the hips, rely on the left leg and left arm balance. Slowly down the hips, and elevation. Do a group on each side, repeat another side.

Single leg knee

Feet together, hands on hips, the focus moves to the right leg.

Bend your right knee and hip, just like sitting in a Chair. Back to maintain tension, left leg is not subjected to any gravity. The body slowly squat, left foot to the outer side slip out.

Rely on the right heel firmly, straight right leg will recover, keep the left upright posture.

Do a group on each side, repeat another side.

Single-side kick

Feet close together, put his hands in front of him.

The focus moves to the left foot to right leg bent, right foot after side of the body, slowly raise your right leg until the parallel with the ground (if you feel difficult to properly put down), you can set the focus in the body in front of 8-10 step away to maintain balance.

If you can maintain a good balance of the body, slowly straighten right leg, toe stretch to the body.

This posture to maintain 1 seconds, and then recover the right leg, and then straighten. Do a group on each side, repeat another side.

(Practice editing: what Chris)