3 tips to help you relieve back pain

　　1. Breathe

　　Proper breathing methods can help you concentrate and find the right exercise parts to achieve twice the result with half the effort. Do not rush into recovery exercises for strain. Please take a deep breath first and complete a static resistance while exhaling slowly.

　　2. Strengthen waist strength

　　A. Pressure on the back

　　Action essentials: Stand with your feet shoulder-width apart and hold your hands on the table. Use your abdomen to touch your thighs—during this process, you must straighten your waist, lift your hips, sink your waist, and bend your knees slightly—oscillate slowly several times at the maximum displacement.

　　TIPS: This movement is not easy to perform. If possible, you can ask your family or colleagues to help support your waist.

　　B. The swan heads up

　　Action essentials: This action is borrowed from Pilates. It has an obvious effect on strengthening the waist, so it is also called "a required course for office workers." Lie flat on the ground, put your hands on both sides of your shoulders, slowly tighten and lift your spine and abdomen (you must not "prop up" your body with your hands) until your arms are straight.

　　Recovery movements: After the swan cocks its head, it must do a set of recovery movements to allow the previously stressed spine to return to its natural curvature. The action is as shown in the picture.

　　C. Shoulder-based bridge lift

　　Action essentials: Lie flat on the mat, with your calves perpendicular to the ground, contract your hips, and feel your spine pulling away from the ground in sequence until your body forms an incline.

　　TIPS: This action is suitable for people with lumbar disc herniation or particularly severe waist strain.

　　3. Soothe the neck

　　A. Side neck

　　Action essentials: Look straight ahead, keep your torso still, and slowly lean your head to one side (you can choose to use the hand on the same side to add strength depending on your own situation), hold for 8 to 10 seconds, and then slowly return to the original position.

　　TIPS: Don’t hold your breath during exercise, focus on the stretched muscles and feel their movement.

　　B. Pressure head

　　Action Essentials: This action can well stimulate the trapezius muscles and the musculature between the shoulders and neck. As shown in the picture, place your hands behind the side of your head, and then slowly push your head diagonally downward to the extreme - then use your head to push your hands back to the original position.

　　TIPS: Fully feel the confrontation between your head and hands during the process.