Exercises and Stretches for Treating Back and Lower Pain


Back and Lower Pain


Are you one of those people who find difficulty when they stand up or sit down? If yes then you are one of that 60 % of people who are going through back and lower pain. Almost all of us experience pain when we reach our forties and fifties. It is quite annoying as well that we become totally helpless when we want to perform certain tasks and we quit them because of the pain we are experiencing. To get rid of such pains you need to take out some time for your body and need to exercise daily. Have a look at some of the types of exercises listed below and improve your body.


1. Partial Crunches 8 to 12 times a day

Partial crunches help in strengthening your back and stomach muscles. All you need to do is lie down on the floor with your knees bent and feet flat on the floor. Put your hands behind your neck or hold your head from the back and cross your arms over the chest. Hold your breath as you raise your shoulders and repeat this 8 to 12 times to prevent excessive stress on your low back. 

2. Wall Sits

This is quite simple and people of all ages can try this exercise. Stand 10 inches away from the wall and then lean back in a way that your back touches the wall. Slide down slowly until your knees are bent and it is pressing your lower back into the wall. Count till 10 and repeat this 8 to 12 times. This exercise helps all those people who are facing lower back pain or have been in a car accident. As everyone can perform this exercise, it is quite effective and gives positive results. 

3. Try Knee to Chest Exercise

Knee to Chest exercise is also very effective for relieving back pain. Lie on your back with your knees bent and feet flat on the floor. Lift one leg and bring it to your chest is a way that your knee is nearer to your chest. Hold this position for 15 to 30 seconds and put your leg down. Repeat this with the other leg and do this 4 times at least with each leg. 

4. Try Bridging for a flat stomach and tightening Muscles

Bridging is best for treating lower back pain and as well as a flattening stomach. All you need to do is lie on your back with knees bent and your heels touching the floor. Lift your hips off the floor by squeezing your buttocks and pushing heels onto the floor. Your knees, hips, and shoulders should be in a straight line. Hold onto this position for 6 seconds and then gently lower down your hips to the floor. Take a rest for 10 seconds and then repeat this 8 times. Avoid arching your lower back when you lift your hips upwards. 

5. Swimming

Try performing aerobic exercises that strengthen your lungs, heart and blood vessels. Swimming also helps to reduce weight and it does not only help the body physically but it refreshes the mind too. Swimming is one of the best exercises that one should add in his/her daily routine. You can avoid strokes that hurt your body. However, you can start with short sessions and increase them over time. It will rejuvenate your mind and relax your brain. It helps fight with stress and is one of the best activities to do in summers. If your back hurts then try swimming where the water supports your body. It has powerful properties to cure a person physically and mentally. 

6. Try Bird-Dog

Get on your hands and knees and tighten your abdominal muscles. Lift your leg and stretch one arm of the opposite side. Hold onto this position for five seconds and then switch to the other leg and hand. Repeat this 8 to 12 times and increase the time for holding onto the position as you finish one lap. This is a great exercise to stabilize the lower back during the movements of arms and legs.

Sleeping incorrectly can also cause back pain. Other than this excessive usage of mobile phones and laptops can also cause back pain. People nowadays are attached to the technology in such a way that they are addicted to gadgets and they ignore their posture due to which they experience back pain in a very small age. Avoid such postures and never bend down while using mobile phones. Many people spend sleepless nights that cause back pain. Such things can be treated if you give some attention to yourselves. Take care of yourself as much as you can, after all, you are the owner of your body and no one will take care of yourself as much as you can. 
Exercises and Stretches for Treating Back and Lower Pain Exercises and Stretches for Treating Back and Lower Pain Reviewed by Steve on March 18, 2020 Rating: 5
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