The Dynamic Express Magazine

Back pain is an obvious common problem for many in their day to day lives that you either let it get the best of you... take way too many over the counter pain or anti inflammatory pills... or run to the doctor for physical therapy or surgery. 

And you know the pain or spasm is coming... or going to get worse than it already is... because you had a stressful day at work... or you lifted too many boxes... or pull a weed the wrong way from your beautiful garden.

Do you know that suffering back pain need not be a part of your daily routine... all you need to do is engage in a few easy exercises to loosen up and restore proper posture... and your back will be supple in no time.

You do not need a personal trainer or a gym membership... or even a lot of space to do them... and these 3 simple exercises should always be your first line of “health therapy”... when you feel a twinge of discomfort... and certainly long before you reach for the pain relievers... or muscles relaxants... a few relaxed sets of each of these exercises can immediately make you feel better... and prevent a needless trip to the doctor.

These simple exercises are knee bends... waist twists... and hip rolls. 

They are a great way to get the blood moving... release those “feel good endorphins”... stretch the muscles... restore “range of motion”... and help you "detox" those nasty toxins that cause "pain" and "inflammation"... these are the secrets to back pain relief and prevention.

Since these simple exercises contract and extend the major muscle groups... including the “core stabilizing muscles”... you can do them any time with varying degrees of difficulty... simply adjust them as you get more accustomed to doing them.

Done regularly... these beneficial exercises will increase your health and fitness levels by promoting “blood circulation” and releasing “muscle tightness” and “spasms”... thus helping to tone your body... they will make you feel warmer and even help improve your “digestive health” as they assist the action of your intestines to move the bowels and aid in the detoxification process... detoxing is important when considering pain... as toxins in the form of “metabolic waste”... in the blood and muscles creates “inflammation” and "pain."

Let us now look at how easy it is to do these three simple back pain relief exercises...

Stand back away from your support and stand with legs at shoulder width apart.

Tighten your abdominal muscles and put your hands on your hips.

Imagine you have a hula hoop... or are doing the hula... and rotate your hips clockwise 5 times... then rotate them counter clockwise 5 times.

Be sure to relax and smile and breathe naturally with this exercise.

With your hands relaxed at your sides and with feet a shoulder width apart... simply start swinging your arms right then left... patting both hands on your lower back as they reach around... this will massage the kidneys... be sure not to swing or pat too hard, just in a relaxed easy motion! 

Breathe naturally and relax... simply do a count of 10... and then relax...  and when you are ready... move onto the next exercise. 

 

Do some gentle... relaxed knee bends... if you have knee or back issues it is best to do them with the assistance of a chair... table or desk.

Stand in a relaxed shoulder width position and place your hands on the support... tighten your stomach muscles and exhale... while bending your knees and going down as far as you can without falling or straining your knees...  inhale while standing up. 

Do 10 of these to finish this quick exercise circuit.

The complete series of these three simple exercises only takes about two minutes to complete... initially... do the exercises sets... 3 times each day.

You will be delighted on how good your lower back will start to feel over time.

Thank you... and may you enjoy a Prosperous and Productive week ahead!

Yours Sincerely

Ange is an  Author.. Speaker... and International Peak Performance Psycho Dynamic Coach... and Counselling Psychologist who works with men... and women who desire to develop themselves and their relationships to become Dynamic Lifers from around the World!

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