Monday, 12 November 2018
Back Pain

Main 6 Stretches and Exercises To Relieve Lower Back Pain

In your daily life activities, you might encounter circumstances that will cause low back pain. There are instances that you take for granted the symptoms, knowing that it will eventually disappear. Pain, no matter how severe it might be, can definitely affect your performance. Not only that, sometimes this pain are derived from some serious illness which can definitely affect you as whole, physically, emotionally, mentally and even spiritually. So, before your condition get worse, you might as well consult your physician to know the different medical treatments that can relieved from pain.

Stretching is the common medical remedy that alleviates low back pain which free your back from stiffness. Aside from that, it has numerous advantages to one’s body, that’s why it is effective in treating this kind of condition. Stretching helps circulate blood to the whole system. Blood carries important toxins to the muscles that help the damaged part heal faster. Stretching has a rejuvenating factor that calms the pain and minimizes recurrence. Also, one’s body contains waste products that sometimes can’t be thoroughly eliminated. With stretching, it helps remove the unwanted products in the body. Most importantly, it improves spinal joint movement.

There are different stretches that can help improve your problem area. This include pelvic twist, cat stretches, basic twist, knee chest stretches and so on. Each has its own benefits that can lessen or totally eradicate pain. However, there are some stretching exercises that might aggravate your condition. That is why; you should remember to consult your physician first before engaging into stretching exercises. Through thorough examinations, the cause of the pain will be detected. There are disorders or diseases associated with pain that might be contraindicated with the specific stretches. As long as you were allowed to do such exercises, it is very important to comply with the treatment plan to achieve comfort and improvement.

The Importance of Lower Back Pain Exercises

Lower back pain is the common complains of adults especially those whose work involves strenuous activities. Sometimes, overlooked the symptoms hoping that it will disappear soon. But there are numerous disorders and diseases associated with lower back pain. That is why; it is always advisable to consult your physician to run examinations to detect the main problem that causes pain. From there, a treatment plan will be laid out to prevent aggravation of the symptoms.

Apart from the medications to treat the symptoms and to manage pain, physical activities such exercise can help alleviate the pain and somehow prevent its recurrence. Some may have think the once they experience lower back pain, the best thing they can do is to rest. Rest actually worsens the condition. In this type of condition, staying active can help relieve the symptoms, thus, it definitely needs strengthening exercises. As long as your physician allowed you to engage in this kind of activities, you can start doing stretching activities to introduce the different to your body and prevent further damage. Then, you can perform different exercise that can help improve and strengthen your back area. Exercise is very beneficial as it can help for your fast recovery, prevents injuries and limits the chance of recurrence.

The more you engage in exercise, the more it would be effective. Basically, exercise is associated with pain especially if you are not used to performing such activities. But, as long as you perform it regularly, you will be able to achieve the result you aim to have. Besides, the success of every treatment usually depends on one’s compliance. Exercise is a very good habit that you might want to continue on. It is very health beneficial as it can maintain your body strength and resistance which can limit your chances of acquiring a disease.

Pelvic Tilt

Lie down with your knees bent. Tighten your stomach muscles, flattening your back against the floor. Hold for 5 seconds. Repeat 5 times.

Stomach tone

Lie your front with your arms by your inside, head on one side. Pull in your stomach muscles, centered on your tummy button. Hold for 5 seconds. Repeat 3 times. Build up to 10 seconds and repeat during the day, while walking or standing. Keep breathing during this exercise.

Buttock tone

Bend one leg up behind you while lying on your front. Then lift your bent knee just off the floor. Hold for up to 8 seconds. Repeat 5 times each side.

Deep Stomach muscle tone

Kneel on all fours with a small curve in your lower back. Let your stomach relax completely. Pull the lower part of your stomach upwards so that you lift your back (without arching it) away from the floor. Hold for 10 seconds. Keep breathing. Repeat 10 times.

Back stabilizer

Kneel on all fours with your back straight. Tighten your stomach. Keeping your back in this position, raise one arm in front of you and hold for 10 seconds. Try to keep your pelvis level and do not rotate your body. Repeat 10 times each side. To progress, try lifting one leg behind you instead of your arm.

Hamstring Stretches

This classic stretch for your legs is also a great back pain cure, especially if you are concentrating on your back muscles when you do it. This exercise is performed standing. Take a deep breath in, and as you exhale, bend at the waist, rounding the muscles in your lower back. Be sure to engage the abdominal muscles to deeply round the back and get the full impact of this stretch. Blow as much air out of your lungs as you can as you stretch those sore muscles. You can hang your arms over your head and stay in that position for a few moments to get a complete stretch. Only reach as far as you comfortably can. Then, gently reverse the exercise and stand up straight. Repeat this exercise several times to get maximum pain relief.

When you have experienced an injury to your lower back, you do not have to spend a week sitting around on the couch, nor do you have to take potentially dangerous painkillers to get relief. By staying active and using these low back pain exercises, you can get natural pain relief and get back to your life more quickly. Natural back pain cures, like stretching and exercises, are safe, effective and completely free. What’s not to like about that?

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