Office workers sit at the computer desk for a day, little exercise, it is easy to cause backache. Less attention was paid to lower back training among the fitness crowd. Weak lower back muscles can not improve the protection of the spine, especially the lumbar spine, erector spine, lumbar paraspinal muscles are weak, it is easy to be pulled. If the core strength is not strong, the hip muscles are weak, in many movements easy to back compensation, causing back discomfort. So it is important to strengthen the lower back and the surrounding muscles.
Today small make up introduce one to exercise back, core and coxal very practical motion, make your back stronger also can reduce back ache. This requires the use of a yoga ball and elastic belt. For each 30 seconds, you can choose 5-7 actions you like better, and do the rest for 10 seconds to complete 3-5 sets.
Back the extension
Lie on your stomach with your hands behind your head and lift your chest up until your spine is straight.
Pike up –
In the high plank position, place your feet on the yoga ball, lift your hips with abdominal strength, and move the ball to the bottom of your hips with your body in an inverted v position.