Are you often troubled by back pain? Three small movements can help you relieve it

When it comes to back pain, I believe every male friend has experienced this situation. In fact, many times, back pain is closely related to the details of daily life, such as illness, poor posture, etc. Since back pain has already occurred, we should find a way to relieve it. So, how can men relieve back pain?

1. Bridge exercise

Lie on your back with your knees bent and placed on the bed, lift your hips, place your head and shoulders on the bed, and the whole body forms an arch bridge shape, hence the name bridge exercise.

Do it once in the morning and evening every day, do 3 sets each time, 15 in each set, and hold for 5 seconds when lifting your hips off the bed.

If you can do it, you can also lift your shoulders off the bed, or even lift one leg to increase the difficulty. During the entire movement, your hands can be placed on your sides or on your abdomen.

2. Swallow Movement

Lie prone, use your waist as a fulcrum, and place your hands on your sides, back, or head according to your own situation. Use force to lift your head and feet at the same time.

Do it once in the morning and evening every day, do 3 sets each time, 15 in each set, and hold for 5 seconds when lifting.

3. Plank support exercise

The body lies prone with both forearms supporting the body in front of it, keeping the body straight, and trying to maintain the support time as long as possible.

Do it once in the morning and evening every day, do 3 sets each time, with 2 to 3 minutes between each set.