# Reduce Back Pain

**「婴儿式拉伸」**

每天 1～2 组，每组 10 次

![](http://5b0988e595225.cdn.sohucs.com/images/20190817/fa05dda2183048e1be879afbb8f5e99d.gif)

动作要领：双腿跪地，臀部贴住脚后跟，胸部贴住大腿，将身体下压。

作用：放松腰背肌肉，缓解肌肉痉挛。

**「反向小燕飞」**

每天 1～2 组，每组 10 次

![](http://5b0988e595225.cdn.sohucs.com/images/20190817/99e89fbf02cd4d2ead62ba498acc001a.gif)

动作要领：双手前伸，胸和大腿稍稍离开垫子，脚尖不要高于臀部，切记幅度不要过大！速度不要过快！以免练伤。

作用：强化腰背肌肉。

**「交替抬腿」**

每天 1～2 组，每组 10 次

![](http://5b0988e595225.cdn.sohucs.com/images/20190817/2d3f453764d14c77a3e5ddb6238bb2fd.gif)

动作要领：腰部紧贴地面，屁股稍稍抬高，交替抬腿，抬腿高度不超过 30 厘米。

作用：强化腹部肌肉。

Instant Lower Back and Hip Pain Relief (5 times for 20-30 Seconds Hold)

![](/files/qYiyuDVUnnyS1fJF6NDE)


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