exercises for lower back pain

exercises for lower back pain

exercises for lower back pain

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Jese Ki Mene Pehle Post Lower Back Pain Mei Bataya Tha Ki Lower Back Pain Kyu Hoti Hai Aur Iski Injury Kiski Wajese Hoti Hai. Agar Apne Mera Wo Pehla Post Nhi Pada Hai To Please Jaiye Aur Pehle Lower Back Pain Is Post Ko Padiye Apko Details Me Pata Chalega Ki Lower Back Injury Kyu Hoti Hai Aur Kis Ke Liye Haoti Hai.

exercises for lower back pain

Sabse Pehle To Ap Koi Bhi Exercise Lagate Hai To Ek Chiz Apko Sikhna Padega Ki Hip Hinge Karna. Bohot Sare Logoko Ye Pta Nhi Hai Ki Exercise Ki Time Hips Ko Bahar Ko Throw Kese Karte Hai. Chahe Aap Squats Laga Re Hai Ya Deadlift Lga Re Hai. Koi Bhi Exercise Mei Apko Ye Pta Hona Chahiye Ki Hip Hinge Kese Hota Hai. Yaniki Hips Ko Bahar Kese Rakhna Hai. Hips Ko Jab Bahar Nikalte Hai To Activation Gluts Aur Lower Back Dono Sath Hota Hai. To Isse Basne Ka Ek Hi Tarika Hai Ki Lower Back Aur Gluts Sath Mei Kaam Karee K Unit Ki Tarah. Tab Jake Apke Lower Back Mei Injury Nhi Hogi.

exercises for lower back pain

hip-hinge

exercises for lower back pain

  1. Cow Stretch:

exercises for lower back pain

Cow Stretch

Isko Ek Warm Up Exercise Ki Tarah Perform Nhi Karna Hai. Isko As A Recovery Exercise Ki Tarah Perform Karna Hai. Isme Apako Hips Ko Hinge Karna Hai Aur Gluts Ko Bahar Karna Hai. Pehla Position Back Ko Stretch Rakhna Hai Aur Gluts Ko Bahar Rakhna Hai. Is Position Ko Hold Rakhna Hai 10 Second. Next Position Apko Back Ko Roll Karke Rakhna Hai Aur Gluts Ko Squeeze Karke Ander Rakhna Hai. Isme Bhi 10 Second Hold Rakhna Hai. Thik Isi Tarah Apko 10 Se 15 Reps Karna Hai.

  1. Surya Namaskar:

exercises for lower back pain

Surya Namaskar

Bohot Sare Log Ye Subere Karte Hai. Aur Ye Bohot Achi Exercise Hai Lower Back Ko Strong Karne Ke Liye. Isme Puri Tarahse Zameen Mei Letna Hai Niche Ki Tarf Muh Karke. Aur Hath Ko Close Rakhna Hai Chest Ki Pass. Ab Upper Body Ko Puri Tarah Upar Stretch Karke Rkhna Hai Kamse Kam 10 Se 15 Second. Phir Niche Ko Sidha Hona Aur Phirse Upar Ko Stretch Karna Hai. Istarah Ye 10 Se 15 Reps Karna Hai.

  1. Superman Stretch:

exercises for lower back pain

Superman Stretch

Ye Itni Effective Exercise Hai Ki Upper Back Se Leke Lower Back Aur Gluts Ko Tension Aati Hai.  Ye Bohot Hi Achi Exercise Hai Lower Back Recovery Ke Liye. Isme  Niche Ki Tarah Muh Karke Letna Hai. Fir Dono Hath Aur Dono Pair Uparko Ek Sath Stretch Karna Hai. Esehi Upar Ko 10 Se 12 Second Hold Karke Rakhna Hai.Uske Baad Niche Wapas  Or Phirse Usi Tarah Uparko Stretch Karna Hai. Ye Apko 8 Se 10 Reps Mei Lagana Hai.

      4.  Hip Bridge:

exercises for lower back pain

Hip Bridge

Isme Apko Uparko Muh Karke Letna Hai Pair Ko Folt Karte Huye Hips Ki Thodi Si Paas Mei Rakhna Hai. Aur Hathko Bilkul Sidha Rakhna Hai Dono Side Se. Ab Gluts Ko Upar Lena Hai Squeeze Karte Huye. Aur Isko Hold Karke Rakhna Hai 12 Se 15 Second.  Phir Niche Ko Dhirese Lana Hai Or Phirse Upar Ko Usi Tarah Leke Hold Rakhna Hai. Ise 12 Se 15 Second Karna Hai.

exercises for lower back pain

To Is Tarah Ki Exercise Se Hi Apka Gluts Strong Hoga Aur Lower Back Pe Responsibility Kam Padegi. Jab Aap Exercises Lagayenge. Ye Bohot Hi Effective Exercise Hi Lower Back Pain Ko Thik Karne Ke Liye. Ise Aap Kahi Laga Sakte Ghar Pe Ho Ya Kahi Pe Bhi.

Lower Back Injury Bohot Hi Serious Issues Hai Isse Dhyan Dijiye. Logo ki Zindagi Kharab Ho Jate Hai Isme.  Koi Kya Karte Hai Lower Back Mei Injury Huyi Hai Phir Bhi Gym Jar He Hai. Sochte Hai Wo Wala Exercise Lagayenge Jinmei Lower Back Me Zor Nhi Parte hai. Ye Bohot Hi Galat Hai. Proper Rest Kijye. Recover Hone Dijiye Uske Baad Gym Jaiye. Puri Zindagi Padi Hai Muscle Building Karne Ke Liye.  Par Agar Lower Back Chala Gaya To Kabhi Bhi Muscle Building Nhi Kar Payenge. Isiliye Is Baat Ka Humesa Dhiyan Rakhna.


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