Unblocking a pinched nerve: 7 moves to do immediately when you feel pain!

It’s probably familiar to anyone who works a sedentary job.

Various back diseases are associated with severe and unrelenting pain. 

People are not helping themselves by doing less and less physical work and minimizing movement.

Thanks to studies, it has been found that sitting significantly shortens life expectancy.

Therefore, the statistics are alarming, as half of the population struggles with back problems.

It’s good that most people understand that we have to fight against these problems.

Regular movement and exercises to strengthen the back muscles are important.  

The exercises that will help you take a short time and the best part is that you can do them anywhere.

All you need is a mat and you’re good to go.

In addition, these exercises can also effectively unblock a pinched nerve that causes long-lasting pain!

The most important thing is to know the limits of your own body in every movement and not to force anything. 

With each exercise, do the so-called rest position. You wrap your arms around your knees and relax for a bit.

If at first this position is uncomfortable for you, you can simply put your feet in a certain place for a few minutes – for example, on a sofa or bed.

1. To start, lie on your back , pull your right leg towards you, grasp the leg below the knee with both hands and pull it towards your chest.

After 20 seconds, switch the right leg to the left and repeat.

2. Remain lying on your back. 

Bend the right knee, grasp with the left hand and slowly pull to the left.

Try to pull your leg as high as possible on the ground.

Neither the right arm nor the shoulder should leave the floor.

Stay in the position for 30 seconds.

Slowly relax and repeat with the other leg.

You need to think about precision, do everything slowly and without sudden movements. 

Repeat two to three times. 

If you feel pain during this exercise, change the angle.

3. During the next exercise, lie down again.

Grab the knee of one leg and try to pull it as close to the chest as possible.

Hold for 30 seconds and switch legs.

Repeat five times with each leg.

4. Lie on your back, bend the leg at the knee, lift, place the heel on the knee of the other leg.

For the right leg, grasp the ankle with the left hand and slowly pull it towards the chest.

Hold for 30 seconds and switch legs. 

Repeat this exercise three times on each leg.

5. Place your hand on the knee of one leg and move the other leg back.

The back should be kept straight.

Stay in the position for 30 seconds and switch legs.

You can see how the position should look correctly in the photo.

6. You use the pad again.

This time, lie on your side, grab your ankle and pull your leg as high as you can off the ground.

Hold for 30 seconds and then switch sides.

With this exercise, you not only strengthen your back, but also stretch your thigh muscles.

7. Finally, find a wall or other support that reaches the height of your waist.

Lean forward and hold for half a minute.

Repeat after a short break.

The last exercise perfectly stretches the back muscles.

Simple, fast, but effective.

Through regular exercise, you can get rid of severe pain.

And what is the biggest advantage, you can do the exercises almost anywhere.

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