A thorough warm-up exercise is one of the essential parts in keeping a healthy back, not to think healthy muscles & joints throughout the rest of your body. All it takes is 5-10 minutes to give your spine a proper warm-up exercise, making it for the cardio or weightlifting exercise ahead.

Back pain is one of the most common medical problems. It is also one of the symptoms of many different illnesses and conditions. The main cause of the pain can be a problem with the back itself or by a problem in another part of the body. It can range from a dull, constant pain or ache to a sudden, sharp pain that makes your back hard to move. Back pain can start quickly if you fall or lift something too heavy, or it can get worse slowly.

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Causes of back pain

Generally problems with the spine such as osteoporosis can lead to back pain.

  1. Strain – the most common causes of back pain are:
  2. Strained muscles
  3. Strained ligaments
  4. A muscle spasm.
  5. Things that can lead to strains or spasms include:
  6. Lifting something improperly
  7. Lifting something that is too heavy.

Symptoms of back pain

Signs and symptoms of spine pain or back pain may include:

  • Muscle ache
  • Shooting or stabbing pain
  • Pain that radiates down your leg
  • Limited flexibility or range of motion of your back.

Here are few exercises to get rid of back pain

Single leg hug for the hip

Single leg huf for the hip

Firstly, lie on your back, hug one knee to your chest. Gently push your knee away from your body for 5-10 seconds while pressing with the hands. Start with both knees bent the first few times you do this exercise. Progress to extending the other leg while you hug the knee to the chest. Now relax, repeat this exercise for four or five times with each leg.

Lower back release

Progress from the single leg hug by bringing both of your knees to your chest.

Progress from the single leg hug by bringing both of your knees to your chest. Counter-resist with your hands and knees for 6-10 seconds. Repeat this exercise for four or five times. Doing this exercise should feel great on the lower back; do not repeat the exercise if it doesn’t.

Back arches and release

Now, on all fours, curve your back up as you breathe in.

Now, on all fours, curve your back up as you breathe in. Do not hold the position for long time, follow immediately with gentle curving of the back down towards the floor as you exhale. Return the spine to a more neutral position, halfway between arching up or down, and gently take your hips back as you extend your arms in front. You will need to place your knees a little wider to achieve this with ease. You might also need to place a plane pillow between your waistline and thighs when you first start doing this stretch. Hold for 20 to 40 seconds; the stretch should feel relaxing and also comfortable for your lower back.

Gentle spinal and hip rotation

Gentle spinal and hip rotation

Firstly, lie on your back with your both knees bent, feet on the ground, arms outstretched at shoulder height. Let your knees roll to the floor in only one direction as you hold the opposite shoulder on the ground. Repeat this for three or four times on each side.

Adductor stretch while standing

Lean forward at the hips and place your elbows on a table.

Lean forward at the hips and place your elbows on a table. Bend one knee and drop into this side. Do this exercise for 5-10  minutes. So that, you will feel a stretch in the inner thigh of your straight leg.

Follow all these above exercises to get rid of back pain. If your back pain is chronic, repetitive or extreme, please consult a doctor, who will diagnose you properly and work up a tailor-made recovery plan.

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