Causes of Upper Back Pain and How to Overcome It

Not infrequently our daily routines and busyness make us lazy to exercise. In fact, there are various short exercises that can be done on the sidelines of busyness, in order to keep the body healthy and fit.

The benefits of exercise are many, from maintaining an ideal body weight to preventing various diseases, such as heart disease, diabetes, and cancer. Not only that, exercise can also keep you fit and have stamina, so you can carry out your daily activities and work more smoothly.

Causes of Upper Back Pain and How to Overcome It

Therefore, from now on try to exercise regularly. However, if your time is limited due to your busy daily life, don't worry. There are many types of short exercises that you can try, how. This exercise only takes about 5-10 minutes every day.

Various Types of Short Sports

Here are a variety of short exercises that you can do every day to keep your body in shape:

1. Squats

Squats you can do anytime and anywhere. This short exercise is useful for burning calories and strengthening the muscles of the lower body, such as the abdomen, hips, buttocks, thighs, and calves.

Here's how to do squats:

  • Stand up straight with your feet shoulder-width apart.
  • Extend your arms in front of your body to maintain balance.
  • Bend your legs and push your buttocks back at the same time, as if sitting down. Make sure your thighs and buttocks are in line with your knees.
  • Keep your back and shoulders straight.
  • Hold this position for a few seconds, then return to the starting position.

Do this movement 15–20 times (1 set). To get the maximum benefit, do 2 to 3 sets of squats every day.

2. Lunges

Similar to squats, lunges are also short exercises that focus on toning and strengthening the muscles of the lower body. But apart from that, lunges can also lose weight, improve posture, and train balance.

Here's how to do the lunges:

  • Stand up straight with your right foot in front of your left, as if you were going to do the position
  • Bend the right leg slowly, until the thigh and buttocks are in line with the knee. Hold this position for a few seconds.
  • Return to the original position.
  • Repeat the same movement with the left leg.

Do lunges with 15–25 repetitions on each leg.

3.Crunches

Crunch is useful for training the abdominal and back muscles, as well as reducing a distended stomach. To do so, follow the guide below:

  • Position the body by lying on your back.
  • Bend your knees and make sure the soles of your feet touch the floor.
  • Place your arms crossed in front of your chest.
  • Raise your upper body towards your knees, until your stomach feels tight.
  • Return to lie down and repeat the above.

Do 2 sets of crunch with 15–24 repetitions per set.

4.Plank

If you want to have a sixpack stomach, try doing this short plankthis. Because the plankis very good for building abdominal muscles, improving posture, and increasing body flexibility.

The correct way to do plank is as follows:

  • Lie on your stomach with your forearms on the floor.
  • Raise your body by resting on your forearms and toes.
  • Tighten your abdominal muscles and make sure your head, back, hips and heels are straight.
  • Hold this position for 30–60 seconds.

You can do this plank after doing other short exercises, such as squats, crunchs, or push-ups.

5. Bridges

Bridges are useful for training the muscles of the lower back and buttocks. Bridges can also improve posture and relieve lower back pain. This short exercise can be done with the following steps:

  • Lie on your back then spread your feet shoulder width apart.
  • Put your hands by your side.
  • Bend your knees and bring your heels close to your buttocks.
  • Raise your hips while tightening your abs and buttocks.
  • Hold the position for 20–30 seconds.
  • Return to starting position.
  • Repeat 10 to 15 times.

In addition to the various sports above, jogging, cycling, yoga, going up and down stairs, or just stretching, can also be a short exercise option that you can do to maintain fitness body.

However, so that your health is maintained and you are more protected from various diseases, it would be even better if you join the sport with a healthy diet, adequate rest, and good stress management.

If you are still confused in choosing which short exercise is right for you, you should consult a doctor. The doctor will determine a short exercise according to your health condition and needs.

Label : Healthy life cat_Healthy life

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