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Column Easy Self-care Tips for Lower Back Pain


Today, we would like to introduce some easy self-care tips:

1. The back pain relief stretch:
(Effective for: tension in the back of the glutes and the abdomen)
When you wake up in the morning or when you have been in the same posture for a long time, without bending your back, stretch your back by curling with your stomach slightly bent in.

2. Single knee tuck hold:
(Recommended for patients with stiff hip joints and buttocks).

  • Face upward and hold the back of one thigh and bring it toward your chest.
  • Keep the other leg extended without bending the knee.
  • Repeat 8 times, bringing the knee held to the chest and then relaxing it.
  • Next, after bringing the knee up to your chest, slowly sway it to the left and right about 8 times while staying tense.

Supplementary information:

Do not stay in the same posture throughout the day. If possible, change your posture once every 15 or 30 minutes.

We will continue to introduce easy-to-do self-care methods such as those mentioned above.

Stretching is especially useful.
Please give it a try.
*If you experience excessive pain, please stop immediately.

Written by Naoki Yoshida, Administrative Director