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4 Back Pain Exercises to Back You UpEnough talk; let us get down to business! You can do some exercises at home to make the pain go away. Doing the following exercises on a regular basis will help strengthen your back muscles, reducing the incidence of back pain in the future. Note: Do not perform these exercises immediately after a meal to avoid throwing up the food in your stomach. Partial Sit-UpMost people call this the best back pain exercise. Now, you can be the judge.People with back pain are usually unable to do a full sit-up. A partial sit-up is easier and good for the back. Lie on the floor with a pillow supporting your neck. Bend both knees keeping your feet on the floor. Now, slowly raise your hands and reach for the knees. You need not raise your lower back or mid-back. Simply raise your head, neck and upper back. Hold this position for five seconds before returning to the original position. Partial sit-ups are easy to do. We suggest doing it as many times as possible in a day; 50 repetitions take only minutes. Make this part of your daily routine. Knee to ChestThis is another great back pain exercise.Begin this exercise in the same way as a partial sit up. Lie down on the floor with a pillow supporting your neck, and then bend both knees with your feet on the floor. Draw one of your knees to your chest using both hands, hold to the count of 10 and then slowly release. Return to the original position. Repeat four or five times with one leg before repeating the entire exercise with the other leg. Finally, draw both knees to your chest. Hold to the count of 10 and release. Repeat four to five times. This exercise stretches the entire back. It is really helpful for people with sedentary jobs, who spend all day making their spines shorter due to incorrect sitting postures. Hip RollDo not let the name mislead you. The hip roll has nothing to do with rock and roll. In fact, you may even have seen this back pain exercise on an episode of Queer Eye for the Straight Guy.Lie on your back with your hands perpendicular to the body. If we were to look at you from the air, you should resemble a T-shape. Now bend your knees and raise your feet until they nearly touch your buttocks. Keep the knees together, and slowly rotate to the right. Hold to the count of 10. Slowly return both feet to the middle. Repeat the same step; only, turn to the left this time. Repeat the entire exercise between four and 10 times. Low Back ExtensionStill want more? Honestly, if you do all three of the above-mentioned exercises, it should be enough. However, if these back pain exercises do not solve your problem, try this next exercise. The position is different from the previous three exercises. This is designed to help sciatic pain.Lie down on your stomach and place your hands by your side. Now, slowly raise your head and chest from the floor. Hold for about five seconds, before returning to the original position. Rest for a bit and then repeat. Do this between seven to 10 times. (Note: Proceed to next stage only if you feel better. Stop the exercises if your pain increases.) Next, lie on your stomach with a pillow under your chest. Relax for 10 minutes. The pillow helps you raise your upper back. Now, use your hands to push against the floor and slowly raise your head and upper back from the pillow. Repeat several times. Discontinue if the back pain increases. That is all for now. There are actually 10 to 12 exercises for back pain, but four exercises are generally enough for most people. We hope these exercises back you up. If they do not solve your problem, please see a chiropractor. Good luck! Also Read: |