Beat Back Pain With These 7 Strengthening Exercises
Stretching is one of the best ways to get rid of back pain. It strengthens both muscles by reducing pressure on [spine] disks and joints to ease and prevent pain.
Low back pain is one of the common problems among several working professionals and one of the main reasons is the constant computer use for a long time. Some of the other causes are muscle injury, injury of a ligament due to overuse of muscles, pressure on nerve roots and spondylitis. Medication can only be a temporary cure for the pain but the best way to treat lower back pain is through exercise.
Lower back pain can mean a lot of things, for the body. It can be a manifestation of menstrual cramps, also known as “back cramps.” Some women experience cramps in the abdomen, but others experience it as lower back pain. But lower back pain can also be the result of traumatic injury to the spin, such as a car accident, strain (such as lifting something too heavy or overextending the spine), or anything that causes a spinal disc to “slip” or move position. Lumbar or lower back pain can also be a sign of sciatica, a condition that occurs when a ruptured or slipped disc presses on the sciatic nerve. Sciatica is characterized by pain in the lower back and thighs, because the sciatic nerve carries signals from the nervous system into the legs. Another cause of lower back pain can be a pinched nerve, which can happen when the vertebrae are pinched too close together. These stretching exercises provide relief from various problems of the back pain.
Stretching Exercises to Treat Back Pain
Sit on the edge of a table or bed. Lie down on your back and grasp your knees, your lower back should be in contact with the surface. Grab the left knee with both hands and extend the right leg so it can hang freely. Hold like that for 10 seconds, then tense the stretched muscles. Repeat, then switch the legs. Do two sets on each side. This exercise stretches the hip flexor muscles, which run from the lower back to the front of the thigh bone.
This movement is helpful to stretch tight abdominal muscles and the lower back. Start by lying on your stomach with your legs extended and with palms planted on either side of your head with your forearms and elbows flat on the ground. Slowly, push your body upwards, so your weight is resting on your forearms. Be sure to keep your hips on the ground. Once you reach a comfortable position that gently stretches your abdominal muscles and lower back, hold for 10 seconds. Slowly return to starting position and repeat five times. If you have more flexibility in your lower back, try straightening your arms.
Lie on the floor on your right side, supporting yourself with your forearm. Bend your left leg and move it up toward your stomach as far as you can without moving your bottom leg. Put your left foot on the floor. Raise your upper body slowly so that your right arm is straight. Stop when you feel a slight stretch in the right side of your waist. Do two sets on each side. This exercise stretches the lower back muscle that runs from the top of your hip bone to the bottom rib.
Lie face down with head on hands, legs wider than hip-distance, knees bent 90 degrees and soles of feet together. Lift thighs off floor, pause, then release to floor. Repeat 12 times.
Stand facing a table or surface that`s about as high as the top of your thighs. Raise right knee and lift your ankle so the entire outside of your leg is resting on the table. You should form L shape with your leg and be in line with your hip. Arch the lower part of your back and lean your upper body forward. Do two sets with each leg. This exercise stretches the muscle under the glutes and the hip joint.
Piriformis Seated Stretch
This stretch is designed to help lengthen the piriformis muscle over time. This muscle is often the source of sciatica, or radiating leg pain. Sitting with a straight back, cross your left leg over your right leg placing your foot next to your thigh and tuck your right leg in towards your buttocks. Place your right arm on your leg as pictured and slowly ease into a stretch. Be sure to keep your back straight and chest lifted. Hold for 20 seconds and alternative sides, three times.
Supine Hamstring Stretch
Lie on your back and while keeping the left leg straight, lift your right leg pointing the feet to the ceiling. Hold the knee with both hands and make sure that the hands are straight. Make sure that the hips don”t rise while stretching the right leg. Once you feel the stretch behind the thighs hold the position for 30 seconds. This not only straightens the muscles and nerves but also helps the body take strain.