Relief Back Pain Instantly: 10 Simple Exercises to Do at Home
Back pain is a common problem that causes many people to suffer. Obviously it can affect your normal functioning. Repeated use of painkiller to deal with this can cause serious harm to health. However, you can get relief from it through some exercises.
It has often been seen that desk jobbers have this problem the most. What are the home remedies for back pain? It is not right to use medicines every time to get relief from back pain. You can also do some light exercises for this.
Let us discuss about 10 simple exercises that relief your back pain..
1 Hamstring stretch
Lie on your back with one leg bent.
Take your right knee behind you and pull your right foot into a stretch position.
Your knee can be slightly bent as you pull your leg back.
Stretch it as far as you can but keep your tailbone on the floor and stretch your knees to feel the stretch on the muscles.
Hold it for 10 seconds and repeat it twice with both legs.
2 knee stretch to the chest
Lie down on your back.
Bend your right leg and hold it with your hands.
Now, pull it closer to your chest to feel the stretch on the hips and thighs.
Stay in this position for 20 seconds and repeat it twice with both legs.
3 Spinal Stretch
Lie on your back and extend your arms parallel to your head.
Lift your right leg up and use your left hand to pull it from the top of your left foot to the ground on the left side.
Keeping your hands perpendicular to your head, slowly turn your head to the right feeling the stretch on your back and thigh in relation to your leg.
Stay in this position for 30 seconds and repeat it twice with both legs.
4 . Paschimottanasana (Forward bend pose)
Start in Sukhasana.
Straighten the legs forward and bend the feet towards you.
Then, place your hands beside your hips.
Straighten your back.
Slowly bend forward, grabbing your toes.
With a deep exhale, pull the stomach in and place your forehead on your knees.
5 . Dhanurasana (Bow Pose)
Lie down on your stomach.
Bend the legs and hold your ankles with your hands.
Breathe in and lift your upper body and lower body off the floor.
Turn your chin upwards gently.
Do this very slowly.
6 . Bhujangasana (Twisted cobra pose)
Lie straight on your stomach.
Spread the palms under the shoulders.
Place the feet about 2 feet apart. The toes should be on the ground.
Inhale while lifting your head up. Hold the pose for about 10 seconds. Turn to the front and exhale while bringing your torso down.
Repeat on the other side.
Along with yoga, you can also stay active by walking and swimming. Adopt these special asanas to get relief from back pain. You should also work on strengthening your core through boat pose, plank, side plank pose.
7 Leg stretches
Lie on your back with your knees raised upward and your feet flat on the ground.
Raise your right foot up, loop a band or a towel around it, and gently pull your foot toward your chest, keeping your right leg straight and unbent till you feel a stretch in your hamstrings.
8 Side twists
This is a great stretch to perform when you’re suffering from lower and side back aches.
Lie on your back with your arms stretched out by your side. Bend your knees to one side while turning your body in the opposite direction. Repeat this wringing motion on the other side.
This exercise focuses on stretching out the muscles connected to your lower back, thus relieving stress and pain.
Lie on your fours, and lift your left leg, stretching it backward. Simultaneously, stretch your right arm forward in one straight line. Repeat on each side.
10 . Toe-touches
Toe-touches are perfect for days when your lower back really needs a good stretch.
Stand up straight with your arms stretched overhead, bend slightly backward till you feel a push in your lower back, and then bend forward and down to touch your toes. Repeat this slowly ten times.
Conclusion
Incorporating these 10 exercises into your daily routine can help alleviate back pain and improve your overall spinal health.
It’s essential to consult with a healthcare professional before starting any new exercise program and to listen to your body, modifying or resting when needed. Practicing good posture and body mechanics, along with regular stretching to maintain flexibility, can also contribute to a healthier back.
By committing to these exercises and maintaining a healthy lifestyle, you can reduce back pain and enjoy a stronger, more resilient spine.
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