Single Best Exercise For Lower Back Pain

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We start with the following exercises for lower back pain at home, this procedure allows you to sleep well in the evening and sleep well afterwards, the next morning you will be less affected by your back. Many people also do yoga exercises against back pain, but these are simple relaxation exercises that provide immediate relief with crushed nerves and tense muscles. The recreational exercises consist of 3 phases.

Phase 1: Stretching the long back muscles

1. Take a hot shower (or bath) so your back is warm and thoroughbred. After cleaning do not tighten tight or crimping clothes, but just for example your underwear.
2. Make sure you do your exercises in a warm environment (min. 20 degrees), which keeps you relaxed. 
3. Sit flat on your back lying on the bed or on the floor (preferably not hard flooring, but floor coverings or on blankets) and stretch your arms all the way along your body.
4. Pay attention to your breathing, it must be relaxed and not rushed. Your breathing is very important in the exercises to relax.
5. Pull your left leg to your left shoulder by kneeling your leg to your shoulder. If you take your knee to your shoulder, Bend your head forward so that the chin goes to the chest and important; Breathe deeply! Hold the knee as far as you can tense to the shoulder. Come back to the stretched lethargy and try to relax.
6. Then pull your right knee to your right shoulder with your hands just under your knee. The procedure is the same as for the left leg.
7. A total of 3x your left and 3x your right knee smoothly to your shoulders. Do not forget; Exhale, chin to the chest, hold for 3 seconds and return to the stretched posture.
8. Then we do the same exercise with both knees side by side. Just grab your legs and pull them both to your shoulders in the same way you did it for one leg. Now exhale and relax again, Chin on the chest and hold for 3 seconds (you are in the fetus posture). If you are well, you will notice that during the exercises you can get your knees closer to your shoulders.
9. Come back to the outstretched posture and relax.

Phase 2: stretching the lower long back muscles

1. In the outstretched lethargy with your arms along your body, place your feet flat on the ground as close as possible to your back work. Your knees now stand side by side.
2. Look at a point right above you on the ceiling. During this phase you will continue to look at this, helping you keep your back as straight as possible.
3. With your hands flat on the ground, turn your knees slowly to the left, with the left foot turning, but remaining on the ground. The knees also hold you together. Try turning your knees to the ground as far as possible. While doing this, breathe out completely. Do not force it, but let gravity pull your legs and concentrate on relaxing by breathing out. Hold your knees for 10 seconds to the left. Get back in the attitude with your knees straight up.
4. Then, the same step to the right.
5. Step 3 and 4 now 3x and you can keep your back tucked longer if you relax and feel relaxed with your lower back muscles.
6. Come back to the extended posture and relax.

Phase 3: Creating space between the vertebrae

1. Turn around and hold your hands and knees "stand" (the creep attitude). Your hands right under your shoulders and your knees right under your hips.
2. Turn your hands to each other, your elbows are now outward. Now look forward and hold your head straight.
3. Now slowly lower your head with your head to your hands, but keep looking forward as much as possible! (Well, get used to it). During bagging, you fully breathe. About 5 to 10 centimeters above your hands you stop.
4. While looking forward and hanging your chin over your hands, move your back to the back, keeping your head at the same distance from the ground until your stomach is on your upper legs. Just relax in this attitude, but keep looking straight ahead.
5. Now you go back in the same motion, but once you're back with your chin, keep moving forward and move your chin upwards (looking upwards) in a smooth motion. Your stomach will now lower you until it is about 5 to 10 centimeters above your hands. Try holding this position for 3 seconds while breathing out again. You will especially feel your arm muscles because they are in an unusual posture, but your back will be in a nice hollow position to create space between your spinal vertebrae.  
6. Come back to the creep position, relax and repeat steps 3 to 5 2x again.
7. Now you can get up and take a rest and sleep well. You enter the night with a relaxed low back, your backache will be largely gone, at least drastic,

How often and when

Exercises take about 15 minutes. They can be repeated in the morning and at any time of the day when your low back pain becomes unbearable. But at least every night before you go to sleep. It is important that you also observe the pattern of nutrition and rest .

Within 7 to 10 days each evening, these relaxation exercises will be significantly less likely to be completely eliminated. Now it's important to make your back stronger so your back pain does not return.