3 Steps To End Your Back Pain and Exercises For Back Pain

3 Back Pain Exercises To Relieve Your Pain Instantly

backpain

We often hear people complaining of back problems. Many a times you just ignore the problem and think that it is due to overwork. However, this is not the only reason. Today we will discuss in detail about back pain. After which, we will recommend an exercise to reduce back pain. backpain

 What is Back Pain?

Back pain is a condition in which you feel severe pain in any part of your back portion. This pain can be constant from your lower back to upper back. Statistics say that 8 out of 10 people are suffering from these conditions. Now that you have understood what a back pain is, let us look at the causes for back pain.

Causes Of Back Pain

1. Stress – When you are in a state of anxiety and depression, the blood flow is improper. This is the main reason of neck pain and back pain in a stressful condition.

2. Wrong Sitting Posture – Backbone needs support while sitting. If you regularly sit for long hours without giving support to your backbone, there are high chances of back pain.

3. ObesityIn this situation, pressure on the back increases. Due to overweight, you are more likely to become lazy, and hence obesity is one of the back pain causes.

4. Old Age – In old age, the bones and muscles become weak, which leads to back pain. As soon as we encounter back pain, we usually reciprocate as listed below:

  • Take pain killers
  • Take massages
  • Wear sauna belts
  • Tell someone to stand on your back
  • Get it pressed with a hot iron
  • Apply balm

We consider these to be remedies and hope that these actions will relieve you of your back pain. However, you are mistaken. The above actions can cause more damage than good and aggravate the problem.

Back Pain Remedies

To prevent your back pain, we will show you few back pain exercises and back bone exercise, but before that you need to follow few rules; such as:

  • Maintain correct posture. Do not slouch and keep your back straight constantly.
  • Bend down 90 degrees to lift any object from the ground.
  • Do not sleep on a hard bed. Use foam and coir combination.
  • Do not use a pillow which is very high
  • Eat foods that are rich in calcium and magnesium.

Coming to back pain exercise, these exercises will not only relieve your pain but will help you to stay healthy and fit. The back bone exercise will help to increase backbone mass density as well.

Back Pain Exercise

The back bone pain exercise is very simple, and it is moreover a stretching exercise. back pain exercise Steps to be followed before starting the exercise

  1. Firstly, wear comfortable clothes.
  2. Take a mat and lie down on the floor.
  3. Lie down on your stomach
  4. Turn your head to the left such that your cheek touches the mat and keep your hands on your sides.

1. Exercise A

  1. Try to raise both your hands straight.
  2. Keeping the hands straight in the air, try to raise both your legs.
  3. Try to pull yourself from both ends.
  4. Hold in this position till 20 seconds.
  5. Release yourself.
  6. Repeat the same exercise for 20 times.

Benefits – This is a wonderful lower back pain exercise

2. Exercise B

  1. Try to raise both your hands straight.
  2. Keeping the hands straight in the air, try to raise both your legs.
  3. Try to pull yourself from both ends.
  4. Raise your left hand and right leg in upward direction.
  5. Try to hold for 20 seconds in this position.
  6. Release yourself.
  7. Repeat the same for 10 times.

 3. Exercise C

  1. Try to raise both your hands straight.
  2. Keeping the hands straight in the air, try to raise both your legs.
  3. Try to pull yourself from both ends.
  4. Raise your right hand and left leg in upward direction.
  5. Try to hold for 20 seconds in this position.
  6. Release yourself.
  7. Repeat the same for 10 times.

Benefits- These back pain exercises are useful for upper back pain, waist pain and also sciatic pain. Along with these back bone pain exercise, you can also take health supplements like calcium and vitamin D3 and Glucosamine with msm for faster and better back pain relief. Do try the above mentioned exercises at home and write to us in the comment box below and let us know if the exercises have given you any relief or not?

4 thoughts on “3 Back Pain Exercises To Relieve Your Pain Instantly

    • RAJESH singh says:

      I follow our tips exercises some day good relive but after some day back joint few pain continuous how to relive back pain

      • Mukta Agrawal says:

        Hello Rajesh,
        Firstly you should be doing these exercises on the daily basis atleast 3 times a day and the holding time of each exercise should be minimum 30 seconds.
        Secondly,you should check your vitamin D,B12 and serum calcium levels as well because deficiency of such vitamins may cause joint pains and back pain.

Leave a Reply

Your email address will not be published. Required fields are marked *