- Lie on your back, bend your legs bringing your knees to your chest.
- Pass one leg over the other.
- Place your hands under your head, with your elbows close to the ground.
- Then slowly drop both legs to the side, trying to keep your shoulders flat on the ground.
- You don’t need to touch the ground with your legs.
- Hold the pose for 20 seconds and return to the starting position very slowly. Remember to breathe gently throughout the exercise.
- Sit in a chair that allows you to put your feet on the floor so that your legs are at a 90º angle.
- Let drop the body slightly forward.
- Try not to do any kind of force, neither with the abdomen nor with the muscles of the back.
- Breath deeply.
- Hold the pose for at least 30 seconds and regain the upright position.
WHY DOES LUMBAGO APPEAR?
[Low back pain] can be caused by many different reasons:
- A poor posture maintained for a long.
- A fall.
- Lift / carry weight.
- A great **overexertion or many efforts added over time.
- Working long **hours standing or sitting.
- Squat down by** bending your back, instead of bending your legs.
- Being over your weight.
- Living in a stressful situation.
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