A quintessential response for a back pain is to take it easy by lying down for some time, having a proper bed rest and stop doing any laborious activity at least for a while and the back pain would eventually reduce after a period of time. Undoubtedly this approach is comprehensible and may even be suggested in the short span, but when done for more than 3-4 days it can actually debilitate your invigorating process. The alive back exercises are the most crucial ways to reconstruct your spine and help fight the back pain.
People who practice yoga suffer from less pain and are more flexible in handling any back related issues. When yoga combined with proper stretching and strengthening it makes the back muscles strong and shores up the fragile muscles and releases the stubborn ones.
Two knee twist also known as supta Matsyendrasana is the best yoga exercise for relieving the back pain.
Lie on your back and bend your knees with feet lifted. Now open your arms to form a “T” shape on the ground. Sticking both the knees together to lower your legs to one side of the body turning the head in the opposite direction, the shoulders remain grounded. It is then repeated on the opposite side.
Stretching is equivalent to Yoga for reducing back pain. It not only improves the flexibility, but also decreases the risk of back-pain.
Half Lunge is the best form of stretching exercise for back pain.
Stand with staggered and put your left leg in front. Now bend the front knee to 90 degrees and lower the back knee so as to almost touch the ground. Pressing the right hip forward a stretch is felt along the front side of the hip. Hold for 20 to 30 seconds and then switch sides.
- Strengthening exercises
The most common reason for a back pain to occur is when we do something by going out of the way and perform an act for which muscles are not ready.
Body Squat is the best form of strengthening training that can be done for a sour back.
Stand with your feet slightly wider than your hips with the toes pointing slightly outwards. Now bend your knees while shifting the hips backwards cloning a sitting position into a chair. Do 10 to 15 reps.
Aerobic accelerates the heart rate for a constant period of time, which proves very constructive for a sour back as the flow of nutrients is increased to the back structures which helps in the healing process and also decrease the stiffness in the back.
Pilates not only strengthens the core muscles which supports the spine, but also hikes the flexibility which makes it easier to move painlessly.
Lie with your back straight on the floor facing upwards with your knees bent ad ankles under the knees. Now gently lift your hips up slightly keeping the butt on floor and uncoiling the spine. Hold for a 5-6 seconds, inhale and return back to the starting position. Do 5 to 10 reps.