1) Standing Back Reverse Bend Exercise
First, stand up and turn Back and inhale the arms, interlock the fingers, release the index or any other mudra you would like to take and do the placement. So always in back movement. Start with the upper spine first.
2. Leg up Bench Exercise
To do this first Head should be 2 to 4 inches off the ground .on the command of this exercise, let us raise both feet from the ground until both knees and hips flexed at 90 degrees.
3. knees bend bench exercise
For this, you only bend your elbows, drop straight down, and press back up with your upper body and not with your legs. That is called chin. So breathe in and breathe out. That is the bench dip with your knees.
4. Foot up bench exercise
To do foot up bench exercise, first, do the wrist Bend with the legs. Then spread them up back, squeezing my hips. R And then as I lower, I am spreading my back. So that's gonna start getting my legs engaged.
5. Stomach Up exercise
To do the Stomach up exercise, first Start to roll up to a sitting position. Then Sit up with your hands lifted roll back to the lying position. Do this slowly once the vertebra at a time when you do this exercise slowly.
6. Leg up Exercise
Putting the pressure on that chest in the shoulder area lets the hands fall slowly beside the side. Walk with your hands down; the mat chest is open you want to avoid the back aching.
7. Sarvang pose exercise
This is the easiest pose first, bring your legs all the way up, just like basic sitting, and tries to bring both your legs up. And slowly bring both your legs. This way, it is easily possible.
8. Knees to chest exercise
First, to do this knees to chest exercise, raise each leg to approximately 90 degrees of the hip. Then Hold it for three seconds before returning it to the ground. One repetition includes raising and lowering each leg at a time.
9. Knees side bend exercise
To do this knees side bend exercise, Make sure this shoulder is actively pushing down from here so that we're gonna drive our hip forward. And stay in this position as long as we can make sure your core is active at all.
10. Hand Side forward and backward Exercise
To do this hand side forward and backward exercise First Stand up and looking straight ahead, feet and shoulder-width apart, and arms by your sides. Now, do Clasp your hands behind your back with your thumb is pointing towards the floor. Now Stand tall, open your chest and move your hand back and towards the ceiling. Now Stop when you feel a stretch in the shoulders and bicep muscles. This way you can do it easily.
If you do these exercises regularly, I promise that your all back pain problem will be gone.
About 20 percent of people are suffering from sciatica, which is very painful.
One of my patients suffers from sciatica pain; when I recommend these techniques, he really got relief. I hope you will get better results.
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