Back pain is a very common occurrence amongst most people. From athletes to veterans, everyone can experience back pain. You don’t have to be a sports person or a gym lover to get this pain, even sitting incorrectly for hours can cause you to experience this pain.
But if you have experienced this pain, you know it can be very unpleasant and uncomfortable. The back is the biggest muscle in our body and is used in almost all actions. Hence any pain in this area can cause us serious discomfort and pain.
These pains can cause people to take painkillers and other measures that are not required, as sometimes what is really needed is a good old stretch.
To get rid of this pain, you do not always have to spend your money to go to a doctor or physiotherapist to get is resolved. There are some ways and exercises that you can do on your own and in the comfort of your home to get rid of this pain
These methods can be forgotten, overlooked or not even considered even though they do work if done correctly and regularly.
These methods and exercises are:
There are many stretches that can help one relieve back pain. They are:
a. Cat and camel:
In this, you begin by coming onto your fours and then arching your back towards the ceiling. You have to hold this position for a few counts. Then arch your back towards the ground and hold the same position for a few counts. This should be repeated 10-15 times. It will help in mobilising the back.
b. Child’s pose:
Start this by being on your fours. Then gradually sit on your hips back and do this while trying to reach out your arms forward until a stretch is felt in the back. Hold this position. Holding is important as it activates the muscles in that position. Do this 10-12 times.
c. Hamstring Stretch:
Start by sitting on the floor with one leg bent and the other leg straight out in front of you. Maintain a flat back and lean forward from the hip until a stretch is felt in the hamstring or under the thigh. Hold this stretch and repeat the same with the other leg. Do this 5 times on each leg. It will help decrease stress in the lower back.
2. Glute bridges:
This is an exercise where you have to lie on the floor on your back with your knees bent. You have to then dig your knees into the ground and lift yourself up by squeezing your glutes and lifting your hips to make sure you make a straight line. Hold this position for a few counts and repeat this 12-15 times. Avoid arching your back when your hips are moving upwards.
3. Sleep/ rest with your legs up on the wall:
This is a very relaxing position for the body to be in. You can do this on a mat on the floor or even on your bed. Start with lying down on your bed/floor and lifting your legs on to the wall with your heels supporting your body on the wall while your upper body lays on the bed/floor. Your back should be touching the wall. Maintain this position for a few minutes. Blood will rush down and make your muscles relax.
4. Soothe your pain with ice or heat:
Cold and heat therapy both really help in relieving back pain and it shouldn’t be underestimated. Cold therapy(ice pack) will help in reducing the inflammation and even act as an anaesthetic by slowing down never impulses which will stop the nerves from spamming. Heat therapy will stimulate blood flow to heal the area that is in pain.
Do not be in a hurry to go to the doctor if you have a bad back; try these simple methods first.
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