Most of the people around the world suffer from back pain/back ache. This is the major concern among people who have a desk job of 6 to 8 hrs. Back pain can be caused due to many reasons like obesity, wrong exercise pattern, incorrect sitting or sleeping posture, or weakness in the spine. Even if you are suffering from kidney problems, you will suffer from agonizing back pain. This type of pain is felt in the lower back area by majority of the people.
Back pain can be excruciating and irritating. Ignoring this pain for too long can lead to some serious problem. There are many pain killers available in the market but they only offer temporarily solutions to the problem. The best way to get rid of this pain is to make your body healthy and flexible. Back pain can be cured by few simple stretch exercises which strengthen your muscles and make your body more loosened up and flexible. Following exercises should be practiced 2 to 3 times a week and if the pain in the back remains persistent, we advise you to get yourself checked by specialist and only perform these exercise after consulting them.
This is a very simple exercise that will strengthen the muscles of the lower back. Stand of the floor with your legs straight and close to each other. Join your hands and slowly lift both the arms upward as high as possible. Then, slowly bend down forward and try touching your toes with your arm and then try to touch the floor. Don’t stretch too much while bending down but only go as far your body can. Its not about reaching your toes or the floor but more about stretching your back. If you feel a shooting pain in your lower back, stop immediately. Make sure you do not bend your knees while doing this exercise. Return to the starting position. You can do 5 – 10 repetitions for this exercise.
This exercise is similar to the previous one but instead of bending forward, you have to bend your body backward. Backward bend exercise will strengthen your lower back muscles. Stand on the floor with your legs slightly apart and keep your arms on your hips. Slowly bend backwards as much as you can without losing the balance. Stay in that position till 5 breaths. This is bit difficult exercise compared to previous one, but with regular practice, you will feel major difference in your back pain. Do in the set of 5 – 10 repetitions.
Vertical leg raise:
With this exercise you will not only strengthen your back but also shape up the abdomen area. You will require a yoga mat to perform this exercise. Lie down on the mat resting your head and arms in relaxed position. Slowly raise both the legs simultaneously making sure that your lower back remains flat on the floor. Slowly bring down your legs without putting any pressure on your back or legs. Do 10 to 15 repetitions in 3 to 5 sets.
It’s a powerful exercise which works on abdominal and back muscles at the same time. Lie on your back and place your palm on the sides of both your hips. Bend your legs from knee, crossing your feet at the ankles to a 90 degree angle. Slowly pull your legs to your chest without straightening them and keeping the hands steady on the floor. Return back to the starting position. Make sure you have a controlled moments and not the hasty one. Do 3-4 sets of 10-15 repetitions each.
All the above exercises will increase your back muscles flexibility and at the same time it will reduce your waist line. You must perform all the above exercises regularly to get maximum benefit. Remember that the medicines are for the temporary cure to get rid of the pain for sometime. To get rid of the pain permanently, you must build the strength of your body and make your back more flexible.
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