Relieve Everyday Back Pain By Simple Exercises

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Some of us might experience back or lower back pain in our daily life. Studies and researches tell us that people who do exercise, stretches and yoga experience lesser back pain than those who don’t. If you want to get relief from the back pain, yoga is a great big deal to cut it off. In this article, I will tell you how to relieve everyday back pain by simple exercises.

Exercise and yoga for lower back pain; strengthen the stomach, back and leg muscles. This helps in supporting your spine, thus relieving the back pain. But, some exercises and steps can be proven fatal to your health. Always consult your health care professional before adopting any exercise for back pain.

Relieve Everyday Back Pain By Simple Exercises:-

1. Forward bends:-

This exercise both stretches and strengthens the muscles along the spine, shoulder, pelvic girdles, and legs. Hence, also strengthening the abdominal muscle. Touch the feet with your hands by bending the back in the forward direction. Hold 5 to 10 breaths.

relieve-your-every-day-back-pain-by-some-simple-steps-forward-bends

picture source: www.webhealthwatch.com

2. Cat and Cow Pose :-

It will help you great in relieving the back pain along with loosening of back muscle. Repeat this exercise 10 times.

 

relieve-your-every-day-back-pain-by-some-simple-steps-cat-and-cow-pose

picture source: www.wholelifeyoga.com

3. Child :-

It will remove the stress from your back and will elongate it. Repeat 5 to 10 breaths.

relieve-your-every-day-back-pain-by-some-simple-steps-child

picture source: www.yogaoutlet.com

4. Pigeon :-

This pose can be tough for new ones. In this exercise, your hips rotators and flexors are stretched. This result in tighter hips thus lowering the back pain. Repeat 5 to 10 breaths.

relieve-your-every-day-back-pain-by-some-simple-steps-pigeon

picture source: massagetherapy-brighton.co.uk

5. Downward-facing dog :-

This a great total body stretch that targets the lower muscles that help form your lower back, providing needed support for your spine. Repeat 5 to 7 times.

relieve-your-every-day-back-pain-by-some-simple-steps-downward-facing-dog

picture source: www.naijagym.com.ng

6. Upward-facing dog :-

It stretches your abdominal muscle and stretches the back. Hold 5 to 10 breaths. Repeat.

relieve-your-every-day-back-pain-by-some-simple-steps-upward-facing-dog

picture source: www.yogaoutlet.com

7. Partial crunches :-

It can help in strengthening your back and stomach muscles. Repeat 8 to 12 times.

 

relieve-your-every-day-back-pain-by-some-simple-steps-partial-crunches

picture source: radianthealthtips.com

8. Wall sits :-

It is an ideal exercise for relieving the back pain. Hold for a count of 10, then carefully slide back up the wall. Repeat 8 to 12 times.

relieve-your-every-day-back-pain-by-some-simple-steps-wall-sits

picture source: blog.anytimefitness.com

9. Some Pilates Moves :-

Pilates combines stretching, strengthening, and core abdominal exercises. Under the instruction of an experienced teacher, it may help some people with back pain. Be sure to tell your teacher about your back pain, because you may need to skip some moves.

 

relieve-your-every-day-back-pain-by-some-simple-steps-pilates-move

picture source: greatist.com

10. Bird Dog :-

This exercise helps in tightening of stomach and back muscle. Repeat 8 to 12 times on each leg.

relieve-your-every-day-back-pain-by-some-simple-steps-bird-dog

picture source: cavemancollege.com

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