Back pain is one of the most common health problems in the world. It affects people of all ages and can have a variety of causes but if we talk about the current situations, wrong postures and long term sedentary work life, has been accounting to back pain.
While a typical response to back pain is to take it easy or staying in bed resting for more than a day or two ; This actually undermines healing and worsen pain.
There are a number of things you can do to reduce or eliminate back pain.
The first and the foremost thing is Exercise. It is one of the most effective ways to reduce back pain.
But before we enlist you on the exercises, make sure you listen to your body and do not over do,
1.Knee to chest stretch :
This not just relaxes your back but also relaxes your hips , thighs and glutes .
To do the knee to chest stretch, follow these steps :
– Lie on your back and let your feet touch the floor while your knees are bent.
-without lifting your hips, draw your right knee closer to your chest. Clasp your thighs with your hands.
-Breathe deep
-Hold on to the pose for 30 seconds before you switch to other leg.
2. Seated spinal twists
( Vakrasana in Yoga )
A best exercises to stretch your neck and shoulders all the way to abdomen .
– sit on the floor with both the legs extended .
-Bend your left knee and place it outside of your right thigh { as shown in the image}
-placing your left hand behind, bring your right arm outside of your left thigh
– twist to the left side
– hold on to the pose for at least 1 minute before you switch to the other side
3. Cat- cow
A great way to stretch your spine along with shoulder, neck and chest
– come onto all 4s ( hands and knees to ground)
-Press into your hands and feet as you inhale to look up, allowing your belly to fill with air.
-continue this for 1-2 minutes
4. Sphinx stretch
This not just allows you to be active and relaxed but also strengthens your spine, buttocks and chest.
-lie on your stomach. Elbows underneath your shoulder, hands extended with palms facing down.
– set your feet slightly apart
-Gently engage your lower back as you lift your head and chest
-you may gaze straight or close your eyes
Do this for 30 seconds to 1 minute
5. Child’s pose
This traditional Yoga pose also known as Balasana has a relaxing effect on your body besides helping flexibility and promoting blood circulation along the spine
-with hands and knees to the ground, sink back on your hips and rest them on your heels.
-rest your belly on your thighs
-Hinge at your hips as you fold forward, walking your hands out in front of you.
-As you do, focus on your breathing
If you are suffering from persistent or chronic back pain, then it is important to talk to your doctor about the best exercises for you. They will be able to recommend the best exercises for your particular situation.