I have got lot of pain in my back side pls tell me the exercise and description for the same. Thanks.
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Hello Dear lybrate-user, Nothing to worry about it here I will mention few exercises please follow. 1.Knee-to-chest stretch Lie on your back with your knees bent and your feet flat on the floor. Using both hands, pull up one knee and press it to your chest. Tighten your abdominals and press your spine to the floor. Hold for 5 seconds. Return to the starting position and repeat with the opposite leg. Return to the starting position and then repeat with both legs at the same time. Repeat each stretch two to three times ? preferably once in the morning and once at night. 2.Lower back rotational stretch Lie on your back with your knees bent and your feet flat on the floor. Keeping your shoulders firmly on the floor, roll your bent knees to one side. Hold for five to 10 seconds. Return to the starting position. Repeat on the opposite side. Repeat each stretch two to three times ? preferably once in the morning and once at night. 3.Bridge exercise Lie on your back with your knees bent and your feet flat on the floor. Keeping your shoulders and head relaxed on the floor, tighten your abdominal and gluteal muscles. Then raise your hips to form a straight line from your knees to your shoulders. Try to hold the position long enough to complete three deep breaths. Return to the starting position. Repeat. Start with five repetitions each day and gradually work up to 30. 4.Cat stretch Position yourself on your hands and knees. Slowly arch your back, as if you're pulling your abdomen up toward the ceiling. Then slowly let your back and abdomen sag toward the floor. Return to the starting position. Repeat three to five times twice a day. Try above exercises you may get relief. If you observe pain while doing above please consult your doctor he will examine and treat you accordingly. Take care.
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