Back pain is experienced at least once in a lifetime by 85-90% of people. Everyone experiences back pain differentlyso it's always worth talking to your doctor about it., to jointly decide, how to solve this problem efficiently and quickly.
If the reason lies in untrained muscles , then in this case a set of exercises can help , presented below.
rifts
To begin, gently knead the back., performing smooth rolls forward - backward in the supine position, knees pressed to chest, hands wrap around ankles, head looks forward. Movements should be smooth without jerks and sharp flopping on the mat. We perform rolls 15-20 times.
Lying leg raise
Starting position: lying face down. It is necessary to strain the muscles of the right leg as much as possible , lift it up by 30 degrees.
You need to raise your leg with tension , but discomfort in the lower back should be avoided; it is also impossible to tear off the thigh from the floor along with the entire leg.
After lifting, you need to count to ten and return the leg to its original position. After that, repeat the same thing , but with the left leg.
If this exercise seems too difficult, you can bend your knees a little while doing it. This exercise strengthens the legs and strengthens the lower abs.
"Boat"
It is necessary to lie on your stomach and tear your arms and legs off the floor. There are several options for the exercise, depending on the level of difficulty - you can stretch your arms in front of you , or you can stretch them in the same direction as your legs , that is, back.
This exercise perfectly trains the muscles of the back and abdomen. Try to keep it as long as possible. If you find it difficult to raise both arms or legs yet , then do the exercise tearing off one arm and one leg, gradually lifting both limbs at once.