Get Rid Of Back Pain With These 5 Simple Exercises

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back pain

You reach up to close your blinds, and all of a sudden experience a subtle back pain. While playing tennis recently you swung at the ball using your forehand topspin stroke too enthusiastically and hurt your back. The pain occurred again while you were bent over in front of your computer. You want to know how to get relief from the pain.

Back Pain – A Common Malady

Lots of people, including myself, are afflicted by back discomfort or back pain. Unless treated correctly, back pain can impact what you can or cannot do to handle typical, everyday activities – for example bending, lifting, and perhaps, even walking. I still experience back pain every so even though I have had back surgery. So, how do you cope with back discomfort?

Exercises To Relieve Back Pain

The way in which I deal with back discomfort is as simple as working out and stretching. I only take pain pills once the discomfort is excruciating – which only happens after if I overdo my limits by trying to do too much. I’ll reveal to you 5 of my favorite stretches or exercises that works remarkably for me.

Abdominal Trunk Stability Exercise

Lying on back with knees bent, contract or tighten your stomach muscles while pushing the surface of your lower back toward the floor. Hold this position for 5 seconds. Repeat 20 times per set. Do 2 sets.

Single knee to Chest Stretch

Lying on back, with hand behind knee, pull one knee in to chest until a comfortable stretch is felt in the lower back and buttocks. Hold for 15 – 20 seconds. Repeat with opposite knee. Repeat 5-10 times on each side.

Bridges Exercise

Lie on your back with your knees bent and with feet and knees 4-6 inches apart. Raise hips toward ceiling. Hold for a count of 5. Then lower hips slowly. Repeat for 10-20 times. Do 2-3 sets per day.

Straight Leg Raise Exercise

Lie on your back. With right knee bent, lock left knee straight and lift leg off of floor 10 inches and hold for 5 seconds. Pull toes and foot back toward knee and maintain knee completely straight until leg is resting on floor again. Do 2-3 sets of 10 to 20 repetitions per day.

back pain

Lower Trunk Rotation

Lie on back. Bend knees of both legs. Keep knees together and feet on floor. Rotate legs to left side. Hold for 5 seconds. Rotate legs to right side. Hold for 5 seconds. Repeat 15-20 times. Do 2-3 sets per day

If done regularly, these exercises and stretches will strengthen, assistance to stabilize, making your back muscles more flexible, therefore, relieving discomfort. Massaging your back can also be useful in eliminating back pain.

Pushing It Too Hard Can cause Back Pain

There are many causes for aches and pain in the body. Sometimes, we simply overdo it. Don’t try to get in shape overnight. It takes time.  Always listen to your body. If you experience pain during your workout, stop completely, or take a break. Stress can also contribute to back pain.  So try to relax and remain calm as much as possible as you do exercises to eliminate your back pain.

Click on the link provided to find some other great exercises that you can use to help strengthen your back muscles.

 

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