Exercise For Back Pain: Exercise Your Pain Away
Computer jobs are increasing and so are the back pain cases. According to the research done in foreign countries, it has been visualized that around 80% of people there will be suffering from the back pain.
If you have back pain, then take full rest and do light exercises which would help to stabilize spine. Do exercises which corrects muscle imbalance and makes muscles more flexible. It must be for core muscles, which are between shoulders and hips. The imbalances caused by these muscles causes back pain. The full stress comes on spine if the thighs back side is weaker than front.
This pain occurs due to following reasons:
1. Sitting or Standing for long time
2. Running for long distance
3. Vertebral Column sways back
4. Improper exercise of strength training
While doing any exercise related to strength training, deep breathing proves to be very effective. While pressing the leg toe, inhale deeply during bending and exhale during pressing. This proves to be very much helpful to increase length of spine and effectively utilizing the diaphragm muscles for supporting the spine.
Exercises to reduce back pain:
1. The Tummy Tuck
It is a simple pelvic move that brings the abdominal muscles up and away from floor. Relax for some time by keeping the face down on the floor and squeeze your buttocks to strengthen your spine. Reach your tail bone down towards the heels. Perform alternately for two sets each with twelve counts.
2. The Bridge Lift
This exercise is done by placing your feet on floor or a bench and scooping your pelvis in an upward motion. Your ribs should remain in lower position to reduce pull on your spinal muscles. Focus completely on muscle contraction.
3. The Lumbar Side Stretch
This is done in standing and sitting position. While bending your knees, widen up your legs as much as possible. Now, put your one hand behind your head and bring the other hand down towards your feet on the inner side of thighs.
4. The Hip Flexor Stretch
This is performed by bringing one foot ahead in an angle of 90 degree. The other leg is behind on floor with your foot pointed upwards. This exercise helps to extract muscles near hips on spine’s side. You can squeeze your buttocks to feel stretch more. Stretching sensation must be experienced in back leg, front thigh and hamstrings of front leg.
5. The Calf Stretch
This is intended to help strengthen the Achilles tendon. Put an object below your feet and lean whole weight of your body in a forward direction. Hold these stretches for 30 seconds and release. You will begin to feel a stretch on the back on the knee and shin area. Consult the Doctor and start exercise today.