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Title : Exercises for Lower Back Pain Relief
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Exercises for Lower Back Pain Relief

Whether a mild pain or chronic pain, exercises are an important part of treatment for back pain..

At some point in time, almost 80 percent of people suffer from various degrees of back pain. Back pain is caused by many factors. However, inactivity or sedentary lifestyle accounts as the main cause of back pain. Back pain can range from acute pain to unbearable pain that restricts their mobility.

A basic answer to back pain is, just take it easy. It can be solved easily. You may feel like you want to take a rest and sleep time to get rid of back pain. However, back pain does not go away with rest; instead of rest exacerbates pain. The movement and exercise is the best remedy for back pain is one of most effective ways to relieve pain again.

exercises strengthen the muscles of the lower back, thighs, legs and abdomen. When the pain is severe or if you suffer from a chronic condition that leads to severe pain, you may need to consult a health professional before doing any exercise for back pain. In case of acute pain or back pain caused by poor lifestyle, doing some simple exercises every day reduces pain and prevents recurrence. Here is the list of simple stretching exercises, exercises and tips for low back pain.

5 easy Exercises for the treatment of low back pain

sometimes, staying active is more than enough to get rid of moderate episodes of back pain. Being active does not mean you should set a workout or go to the gym, etc. Just modify their activities so that you can avoid a sedentary lifestyle. For example,

standing market or grocery store instead of taking your bike or car
get off your bus a stop earlier and walk to their place
Mopping the floor once in two days
Taking your dog for a walk
Playing with your child in the outdoors, etc.

1. Walking to reduce low back pain and stay active

From the view of this, it is clear that walking makes an easy exercise for low back pain. Walking is a total body workout. Although it may not be helpful in reducing chronic back pain that prevents him from becoming a couch potato.

Walking reduces the stress on the muscles. Calms the nerves and improves blood circulation and oxygenation. oxygenated blood supply causes the active muscles and provides pain relief. Just walk for 20 minutes a day to keep back pain at bay.

2. wall support for strengthening core muscles

This is a simple and easy exercise of get rid of low back pain . Strengthens the core muscles and reduces the rigidity of the body.

Stand facing a wall
place both your palm against the wall
gently push the wall and make yourself comfortable in the standing position
Both feet should be flat and just lean your body toward the ground
Push your hardest hands on the wall without move your legs

Try this for 30 seconds and gradually increase to 2 minutes. This simple exercise strengthens all upper body muscles, not to mention the back muscles as well.

3. lower Lunges back for the treatment of pain

Lunges refer to a position where the leg bends forward with flat feet and other leg is placed behind.

Stand straight
Move the left leg forward and keep the foot flat on the floor.
stretch the right leg back
The right leg from the knee to the foot should touch the ground
support this position by holding the left leg at the knees .
remains in this position for 10 counts and repeat with the other leg.

Alternatively you can try the other way.

stays on his knees.
Slowly move your left leg forward as much as possible
Hold for 10 counts

entire back is stretched and strengthens.

4. Pelvic Lift and relieves low back pain

This is a simple exercise that strengthens the back muscles and relieves pain away in a few minutes. It also tones the hip and abdominal muscles.

lie on your back
Keep your knees bent
Place your hands stretched on both sides
slowly lift the pelvis (raise the lower back, while staying torso on the floor)
are not compatible hands and try to stay as much as possible.

Within a few minutes you can find relief from pain.

5. lifting legs for low back pain

leg lift is not recommended in case of severe back pain. Increased legs 90 degrees can hurt your back and cause more pain. However, this is different. The main restriction on leg lift if moderate to chronic back pain is to lift both legs at the same time! Lifting one leg at a time does not put much pressure on your back. These exercises leg lift will not hurt.

to. Reclining Leg Lift

Lie down
Slowly lift the left leg, right 45 degrees (a little above the ground)
Hold this position and count the time to remain comfortable.
Repeat with the right leg.

Repeat the set of leg lifts 5 times. After completion of a game, you can increase the distance between the ground and the leg. Only lifts leg to 60 degrees. If you feel your back strains, just stop. If you can continue to the third set by raising the straight leg to 90 degrees! But do not stress, lift your leg up where it did not hurt.

Remember to stop the exercise leg lift when extra pressure or strain on your back you feel. However, doing this every day, not only will help to reduce pain, but also to strengthen the muscles of the back and thighs.

b. lifting the leg with a chair

Do not you love to get rid of pain right back to bed for a few minutes? Here is the lazy way to relieve lower back pain.

Place a chair with a soft pillow
lie down and raise your leg
your upper body should stay on the ground, while the lower body of your thigh should be lifted.
Lift the leg and place your knees on the chair, stretch your legs on the pillow and stay in this position for a few minutes.
pain in the muscles involved and provides good relief of back pain.

5 simple exercises for the lower of Chronic Back Pain Treatment

chronic back pain affects their mobility. You can not sit, can not stand, can not walk or can not lie. It hurts him a lot. Chronic pain is often a result which ignored the pain in the initial stages. It's never too late to do some exercise to reduce episodes of chronic low back pain.

While you have to be very careful in doing certain exercises with chronic back pain, there are simple and safe exercises that can reduce pain.

1. lumbar chronic exercise for low back pain

In most cases a chronic back pain, the underlying reason is experienced could be a injury or sacral lumbar spine joint area. lumbar extension reduces the constriction, leaves room for muscle movement, stretching of muscles and reduces inflammation. All these collectively reduce low back pain.

Lie face down
put your hands near your chest
Slowly lift your upper body and support yourself with your palms pressing down
it's like a reflex. When pressed hard hands on the floor, lift your body.
Lift your body and stretch back as far as possible, that nothing of his back loses
Try to keep this position for a minute

2. spinal twist

When the spine is erect and rigid that affects your mobility with radiating pain, just do this exercise spinal twist. There are many variations to spinal twists. Recliners spinal twists provide instant relief from chronic back pain.

Lie on your back with knees bent and feet on the ground.
Stretch your hands on each side
Tuck in your chin and look at the ceiling
Do not move your torso
tilt the lower left side of the body from the hips
His left leg (which should be bent at the knees) should touch the ground and the right leg is placed on the left leg.
While the upper body is held upright, the lower body should lean to the left.
remains in this position for a count of all the time you feel comfortable.
Slowly lift your legs and return to normal posture.
Repeat with the right side.

works on all the muscles in your lower back leg and provides immediate relief of back pain.

3. ankle on the knee

This is one of the ancient healing practices and reduces episodes of aggravating chronic back pain. You can do this every day. Just spend a few minutes before bed and find great relief from chronic back pain.

lie on your back and bend your knees
place the right ankle on your left knee
remains in this position for 10 minutes (yes 10 minutes without any changes)
That's all.
repeat and place your left ankle on your right knee

In three to five minutes, a slight stress or strain on the nerves that radiate from the hip feel. Do not worry, it's not a sign of pressure. It works effectively when practiced for 10 days continuously.

4. abdominal contractions

Strengthening the back is a fundamental part of the treatment of chronic low back pain. Working on your abs will strengthen your back. The practice crunches helps his return to regain strength.

Lie on your back and place your hands below the ribcage
Bend your knees and this ensures comfort
Only contracting the abdominal muscles and pull it inside
should feel that you are squeezing the ribs toward the back
Hold the contraction for 10 seconds or less, as long as you feel comfortable
slowly expand the abdominal muscles
Repeat 10 times.
Do not forget to breathe while constricting the abdominal muscles

5. Wall Sit - Modified version of the squat

is a modified version of easy and squat. All you need is a wall to support your back. Squats, sit-ups and crunches are not recommended when suffering from chronic back pain. However, this modified version squats is safe. You can get rid of pain intensity easily.

Sit like you're in a chair (but no chair), while his back is against a wall! That's. Stay for a few seconds time you feel comfortable.

This is the best exercise to strengthen your lower body. all the pressure of your body that is due to poor posture is removed. It also works on all the muscles of the lower body and thighs!

6 simple for lower back pain treatment

Stretches

When the back is stiff and tends to do more damage with prolonged sitting, it must stretch a bit. In fact stretching is the best way to start any exercise routine. Often, doing some simple stretching exercises for low back pain is enough to get rid of acute and moderate pain. Stretching reduces muscle stiffness and improves mobility. When muscles are relaxed, that relieves pain.

A recent study on the effect of stretching exercises on back pain puts it on par with yoga for low back pain.

Stretching exercises are classified into two:

static exercises - holding a certain posture for a few seconds to a few few minutes
dynamic exercises - involving a series of stretching movements

in most cases, static stretching exercises are sufficient to reduce lower back pain. Let's see about simple stretches for lower back pain.

1. knee to chest

This is an easy exercise that manipulates the muscles of the thighs, back, buttocks, legs and stomach.

he lies on his back.
Keep the left knee bent and place your feet flat on the floor.
Keep the right leg straight flat on the floor, where the ankle touches the ground.
Bend your left knee and bring it to his chest. (May not be able to do it perfectly or closer to the chest for a few days initially)
Embrace the bent leg and stay for 10 counts.
Repeat for the right leg.

is given a good stretch on the back, buttocks and thighs muscular and relives the pain quickly. It also helps reduce sciatica pain and swelling.

Make the stretch for about 5 times on each side. In addition, you can also do this with both legs at the same time! It also helps you reduce belly fat and helps digestion.

2. Hamstring Stretch

When it comes to lower back pain treatment, it is impossible to ignore stretch in the thigh. There are many versions to stretch the hamstrings. tones stretching the hamstrings and stretches the muscles of the middle back of the toes.

stretch of hamstring without any accessories

he lies on his back
Keep the left leg around the knees with both hands.
Slowly raise the leg and straighten it.
Hold the leg in this position for 15 seconds and repeat the same with the other leg.

Once you have mastered this exercise, you can keep your feet with both hands.

hamstring stretch with accessory

The difference is how to keep your legs. Instead of keeping the leg with your hands, you can achieve balance and support increased leg with a rope shawl or exercise.

you lie on your back
Place a towel or other cloth behind the knee or foot on the left leg. Hold the two ends of the fabric with both hands
Gradually raise the left leg and adjust the support fabric to lift the leg.
remains in this position for 10 seconds.

Using a cloth or rope will be more comfortable for a stretch of hamstring. You can easily croak.

3. President stretch

Stretching the whole back from hip to heel allows easy movement and reduces pain greatly. This exercise relives swelling, contracted muscles, spasms and nerve compression.

to. Permanent President stretch

You can use chair or table. Make sure the height of the chair / table is comfortable to place your leg.

Put a chair near Wall.
Place the left leg on the chair
Slowly turn left to stretch your body and try to touch your feet without moving your legs
If you feel too much stress, stop and return to the standing position.
Repeat with the other leg

b. sits in chair Stretch

sitting in a chair with legs wide apart placed (what an arm chair-less is required)
Take your right hand and try to touch the left leg (you may not be able to touch the left leg. once practiced regularly, you can master this workout stretching)
back from back to normal and try it with the left hand and right leg

c. Seated Stretch

sit on the floor with the placed legs straight and make sure the heel touches the ground
Keep your left leg with your left hand and try to touch the left knee with head
much pressure will feel in your calf muscle
try not to bend the knees and lower back stretch
remains in this position for 10 counts and repeat with the other side.

These stretching exercises to relax muscles and stimulate nerves.

4. side Stretches

This is a simple stretch that heals his injured back

Stand straight
place the right hand near the lower abdomen and the left hand on the head
gently bend right
Do not overreach
stretch and bend time you feel comfortable. When you feel the tension around her hips stop.
Hold for 10 counts and repeat on the other side.

5. back stretch

Stretching the back is an effective option to reduce the strain on your back. It is good to release the stiffness of muscles. When bending forward is prohibited, backward bending works great!

Stand straight with legs slightly set apart (not too close or too wide)
Place your hands leaning back on her hips. Just keep your hips on both sides
slowly bend backwards
Make sure that the inclination of the head and can see what's on your back by bending.
not too stretched.
Hold for 10 counts and gradually move back to the standing position.

Do this for 5 times. You can combine the laterals and back stretches together to stimulate their tense muscles.

6. Piriformis Muscle Stretching

The piriformis muscle extends from the back of the spine to the thigh bone called the femur! When this muscle becomes inflamed or strained, causing tension and restricted mobility. This causes more sciatic pain radiates from the back to the ankle. Stretching the piriformis help reduce swelling and pain.

lie on your back
bend both legs and keep your feet flat on the floor.
Raise the left leg and place the right leg on the left knee. (Check the image)
Keep your legs to support this position.
remains in this position for 10 counts and gradually release.
Repeat with the other leg

This provides quick relief from sciatic pain and severe back pain.

General Tips for the treatment of low back pain

Click lightly and not overdo exercise. spine is a delicate organ. Excessive exercise hurts even more. Therefore, if you are new to exercise, start a slower pace and exercise to no more than 20 minutes a day.
Do stretching exercises to get some flexibility. In fact, the main cause of pain is poor flexibility in the body. Stretching warm the body.
If you have chronic back pain, consult your doctor before starting any exercise routine. Chronic back pain is often linked with spinal deformity, ranging from bulging disc for sciatic pain or inflammation of the spine.
do not do any crunches or forward flexion exercises when you have moderate to severe pain in the back. It may lead to aggravation of pain and inflammation of the spine. In addition, take appropriate measures to preventing back pain during teamwork if you have to sit for longer periods at the computer.
In addition, it is recommended that these exercises for back pain, stability ball exercises and swimming. It works at its best and most effective compared to other types of exercise. However, you need a guide to help you learn swimming (if you have not learned) and making workouts stability ball. You can even consider doing these water exercise for low back pain .
not overdo these exercises as they can overstretch the muscles and tendons.

When you start doing these exercises, may feel a slight discomfort. However, after the regular practice for two or three days, you should disappear because the muscles become stronger. If the pain persists and increases, consult your doctor immediately. Exercises to relieve low back pain, however, should be done after consulting your doctor.

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Exercises for Lower Back Pain Relief

Exercises for Lower Back Pain Relief