The day to day stress level is spurting with the passage of time; and hence, physical complications are also rising in a leap forging manner. Muscle pain and stiffness has become common issues in the daily lives of hoi polloi but we all need to get rid of these without heavy medications as that might have adverse effects on a long term. As we know, yoga, massage, exercise and this stuff does have worldwide recognition of curing body complications and for this reason, here are 7 useful exercises to get relief from back pain.
- Stretching can beat back pain
This is the most common form of exercise that can be practiced to get relief from back pain especially from lower back pain. This can be done especially by clerical workers who face this owing to the long sitting posture.
- To get relief we may practice stretching that relieves the pain by contraction and relaxation of the muscles.
- It works upon the tension and cohesion of the muscle tone.
Sitting back at the same place up straight for a long time is something that our daily life work demands; and such a lifestyle can have serious effects upon our spine and back muscles.
- Aerobic exercise can beat back pain
This is a famous form of exercise that is called aerobics too. This is all about short sessions of exercise which is not at all stressful or painful but relieves pain in a lucid manner.
These are some of the forms of aerobics. These can be practiced in gym or a specific exercise hub and can be done while working or travelling as well. These are mundane thoroughfare.
- Pilates can beat back pain as well
Standing a few inches away from the wall having the back straight against it and then moving the led further stretches the muscles and this helps in curing lower back pain. This is mostly helpful when one is recovering from chronic back pain, post surgery pain or after physio therapy as well. This form is all about short sessions of exercise that is not strenuous and impactful too.
- Pelvic tilts are really impactful
The posture is about lying on the back and then keeping the knees up with feet apart at a hip width. The lower back must be flattened on the floor and then upper body is always supposed to be relaxed. Contraction of the stomach muscles shall make the real difference.
Contraction of the stomach muscles at regular intervals and practicing this at short sessions is going o relieve back pain quickly as this posture is scientifically proven helpful for the body to relax.
- Knee to chest exercise is magical in this case :
Lying flat on back on the floor, then having the knees bent is the posture. The exercise is about bringing the bent knee closer to the chest and moving it that way back and fro. These effects upon the lower back muscles and also the spine, thigh muscles and stomach muscle tone too. This can be practiced anywhere and everywhere, like at home or gym may be. We do not need separate exercise hub or specialized gym for this one.
- The plank also works well in back pain relief
The plank is about lying down on the floor with back straight and having the fore arms straight lying down along the body aligned with the shoulders. The next step is to bring up the body that is get the body or raise the body above the ground keeping the fore arms still on the floor.
This can be a bit tough or strenuous may be for the first few sessions but with habit and practice this works wonders. The abdominal area is engaged and hence, stomach muscles are affected. This relieves back pain wonderfully.
- Hip flexors and spinal stretch also works well to help getting rid of back pain
Lowering knees towards the floor, lying down on the floor and crossing one leg over the other are called spinal stretch. This is about getting the spine a relief and stretches the back muscles as well. This second one involves getting up on the knees, sitting with hands upon one knee and then replacing that knee with the other knee. This can be continued for a few minutes and then alternating the knee.
Physiotherapy prices are really high these days and hence, one must check out the online sources to get an idea of several kinds of exercises that can be practiced at home, in office or at gym to relieve oneself from back pain. These are easy ones and not at all strenuous. These were seven tricks and exercises to get rid of back pain.