Exercises To Relieve Back Pain

back pain exercisesIf you’re having consistent and debilitating back pain, you may want to consider exercises that can relieve the cause of your malady. Because the spine is such a critical aspect of human health, you want to take every precaution to keep it in good condition. Too commonly, people experience lumbar discomfort and turn to extreme stretches and exercises that only cause further damage. Be sure to follow these exercises and their guidelines to relieve many types of back pain and bring you greater health.

Identify the Source of Back Pain:

The spine is composed of vertebra. From top to bottom, the spine has cervical, thoracic and lumbar vertebra. Depending on the location of your back pain, you’ll want to use different exercises.

Notably, one stretch is critical for entire spine health. No matter the location of your back pain, you need to carefully and diligently stretch your hamstring muscles. The hamstring group is located in the upper, rear leg below the posterior and above the knee. A simple hanging stretch is adequate to limber these muscles.

To stretch the hamstrings, stand legs shoulder width apart. Do not lock your knees, but do not bend them when you lower your back, at the waist, toward your feet. Reach for your toes until you feel a mild burning sensation in the hamstring muscles. Stretch for 10 seconds, relax and repeat. Work at this stretch daily, careful to increase your range as the muscles allow. Limber hamstrings relieve tension on the spine and allow it to align properly.

Cervical Exercise

Keep shoulders back and down. Reach with one hand over top of your head. Gently draw your head toward the shoulder of the arm that grips your head. Pull until you feel a mild burn. Hold for 10 seconds, relax and repeat. Stretch both sides of the neck to relieve cervical spine tension.

Thoracic Exercise

On hands and knees, carefully lower your belly to the floor. You will need to keep your arms locked and the portion of your legs from your knees to your posterior parallel. Let your belly fall and use muscle tension to drop as low as you comfortably can. Relax and repeat this.

Also use the cat stretch, arching your spine upward as far as you comfortably can. Relax and repeat this exercise as well. Do not overstretch, as this exercise is very effective and can cause further pain if you push too hard.

Lumbar Exercise

Sit on a chair’s edge. Bend forward at your waist dropping your shoulders between the knees. Reach out for the floor beneath the chair and hold the stretch at is furthest comfortable extent. You want a mild muscle burn.

If your back is too sore to stretch the hamstrings standing up, stretch them from a seated position for further lumbar relief. Continue these stretches as your back improves, and consider adding aerobic exercises to your daily routine. You can find the best treadmill deals online and run in the comfort of your own home. With daily aerobic exercise from running, your spine will stay in better overall health.

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About the Author:

Joyce G. is a professional health blogger and writer. She currently partners with Nordictrack.com in raising awareness about the importance of health and fitness. NordicTrack has come to symbolize the means for serious athletes and fitness-buffs alike to “get ready for adventure,” whatever that may be. Visit our website to know more about the best treadmill deals online.

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