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Three exercises that can relieve your back pain
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Studies have shown that stretching helps to reduce symptoms of back pain as well as prevent further injury. (Shutterstock/*)
B
ack pain is one of the most common types of muscle pain. It affects millions of people each year. It is often caused by heavy lifting, musculoskeletal disorders and a sedentary lifestyle (spending most of your time seated and inactive). If you are experiencing back pain, you can depend on exercise to give you relief.
Exercise is a great way to strengthen your muscles. Before beginning any exercise, there a few things your should know.
- Wear comfortable clothes.
- Don’t force the body to do more than it is able to do. Exercise should not be painful.
- Slowly ease into the exercises. Don’t start suddenly. Sudden movements can actually tear the muscle.
- Practice on a flat, clean surface and one large enough to accommodate movement.
- Hold your stretch or pose to allow your muscles and joints to become loose.
Here are three forms of exercise that can help you if you have back pain:
Stretching
Studies have shown that stretching helps to reduce symptoms of back pain as well as prevent further injury.
Many back pain patients suffer from tension in the back and stiffness in the morning. Doing some stretches in the morning can help reduce back pain, decrease discomfort and bring back flexibility.
You can start with a simple stretch by lying down on your belly, keeping your legs slightly bent at the knees. Your hips and knees should touch the ground. Lift your elbows above the ground so that your hands will float. While staying in this position, pull your shoulders up and lift your chest off the ground. Keep this position for 20 to 30 seconds then slowly go back to the starting position. Remember to keep your breathing relaxed and not to push yourself too hard.
(Read also: Can yoga overcome infertility and help you conceive?)
Yoga
Yoga is a great exercise that mixes stretching and balance at the same time.
There are plenty of yoga poses for back pain, but one of the easiest poses for beginners is called the child pose. To start, you sit in a kneeling position and lower your bottom to your heels. Stretch the rest of your body forward and bend down. When you are comfortable, rest your arms on the floor alongside you and rest your head on the mat. This position will stretch your arms to your shoulders, your spine to your buttocks.
Pilates
Pilates improves strength, flexibility and the suppleness of the muscles. Pilates exercises enhance muscle endurance and that contributes to decreasing back pain. You can try out this simple exercise. Lie down on your back and rest your arms alongside your body. Keep your knees slightly bent and your legs hip-width apart. Remember to flatten your spine to the mat and keep your stomach flat. Then you can lift your hips up and tuck them toward your rib cage. You can feel your back pushing on the mat. Hold this position for 5 seconds and then release.
Exercises can only help if you do them regularly and follow through. Do not give up half way and do not overwork your back. If you want to know which exercise is suitable for you, you should consult with your doctor. (kes)
