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One of the things that we suffer not only women but also men, is that back pain can be caused by poor posture we acquire to spend hours sitting at a desk or in front of a monitor, or perhaps because of the we buy bad sleeping position.

For all this we seek the best solutions to reduce that annoying back pain, so this time I brought you some exercises to relieve those nagging aches, yes, remember that if the pain is too intense, it is necessary that you go immediately the doctor for review.

Remember that before doing these exercises should be relaxed and use a mattress in good condition so that the exercises do not hurt having them on the ground. Here they are:

Bend your legs: you lie face up on the mat, then lift your legs with knees bent and put the arms on both sides of the trunk, making crushing back against the floor. Repeat this for about 5 minutes about 3 times a week.

Knees to chest: as in the previous exercise, you lie on the mat or you want on the floor, lift your legs with knees bent, and go up until they crash into your chest, that’s when you hold with both arms for a few seconds and relax. Breathe deeply and repeat the exercise about 3 times the first, the next time you do 5 etc.

Bend the hips: For this exercise you will throw you upside down. After that you support your chin on your arms, and you’re going slowly lifting one leg at a time, with the pelvis that will help support. Then intercalas a leg and another. Repeat this exercise about 3 times for each leg the first time.

You must make these exercises a routine, so that we can help in reducing your back pain. Start by them in the morning or evening, and about 3 to 5 times per year, after increasing the pace and you continue with your routine daily basis.

Try to have good posture when walking, when you’re sitting and even when you sleep, so you’re taking care of these terrible pains in your back. Eat healthy, exercise and always smiling. Good luck!