Hot Russian Brides® Men's Lifestyle Magazine™ Winter 2017 | Page 55

YOGA
WALKING
FLOOR EXERCISES
PROPER REST

REMEDY THE PAIN

Sometimes selftreatment doesn ’ t work and you may need to seek the help of a doctor or chiropractor . But in most cases , lower back pain in middle-aged men can be fixed with a few lifestyle changes .
1

YOGA

Yoga is a widespread practice that can help a number of different body issues . It ’ s divided into areas so there are certain poses to help you lose weight , relieve stress , and help with back pain . The Tree Pose is a great one to try for building up your core muscles and increasing the strength of your lower back . Simply stand straight , place your foot on the inside of the opposite leg and hold your hands together at your chest while you focus and hold the pose . The Cobra Pose is another great one to relieve lower back pain , mostly from the kind you get from poor posture . Lay flat on your belly , hand on the floor at your chest , and push-up bending at the waist and stretching your face up to the ceiling . You ’ ll feel your lower back stretching and almost instant relief .
2

WALKING

Walking , provided that your back pain isn ’ t caused by a serious physical injury , is a great way to loosen your lower back and strengthen your body . Start off small , go for a quick walk every day and you ’ ll begin to see the results in no time .
3

FLOOR EXERCISES

Sit-ups and crunches may be a bad idea if you ’ re suffering from lower back pain . On a good day , these moves tend to test that area . But the key to a strong lower back is a strong core so you do need to find some exercises that achieve that . Leg lifts are a great way to engage your core without putting a strain on your back . Lay flat on the floor , face up , feet together . Then proceed to lift your straight legs into the air . Hold , and then release slowly to the floor . Planking originates from yoga but is incorporated into so many routines today . Flip over and lay flat on the floor , face down . Prop your body up on your toes and forearms while keeping yourself as straight as possible . Tighten your abs and hold the position for as long as possible .
4

PROPER REST

After you ’ ve made sure to get yourself a decent mattress , try and get better rest , too . Adult males need anywhere from 7-9 hours of deep sleep each night . If you work a strenuous job during the day , your body is going to need ample time to recover , otherwise , you ’ ll increase your risk of further back pain .
Practicing Yoga and Meditation can help relieve and remedy back pain .
HOT RUSSIAN BRIDES ® - MEN ’ S LIFESTYLE MAGAZINE 55