The Invincible, Unbearable Pain
Lower back pain is any physical discomfort that occurs on the back or spine that could induce mild to severe pain. The back pain is not due to any disease. It has varying causes and based on these the severity of the pain will vary. Simple causes would be prolonged sitting or lying down, obesity, sleeping in one position, excessive workout, lifting too much weight, weary heavy backpack regularly, regular traveling in two wheelers and more.
Certain health conditions can also cause back pains. Osteoporosis is a bone condition that causes it to become brittle and weak. This condition would lead to bone fracture and loss of high. Scoliosis is a condition that causes curvature of the spine. This can cause severe back pain and muscle spasms. A rubbery disc between the spinal cord will cause slipped discs that will induce back pain, foot pain and leg pain. Based on the causes of back pain, remedial measures can be undertaken. You can consult a doctor for acute cases. Exercises are also a great relief of pain. But, you need to find the right way of doing exercises else it may worsen the condition.
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Exercises That Reduce Back Pain
A few exercises that can reduce back pain are discussed here. Partial crunches are good for lower back pain as it strengthens back and stomach muscles. It is simple where you need to lie on your back, cross hands under your head. Tighten stomach, raise shoulders off floor, hold for seconds and lower back. Repeat it 8 to 12 times in one go and not more than that. Hamstring Stretches give a good stretch of your leg and strengthen your lower back. Lie on your back, bend one knee and raise the other leg. Loop a towel around the foot, stretch and hold down for 15 to 39 seconds. Repeat 2 to 4 for each leg.
Wall Sits helps you keep your posture. Stand 12 inches from the wall, lean back and slide down to a sitting position. Count till 20 and slide back. Repeat 8 to 12 times. Press up back Extensions is simple where you need to lie on your stomach with hands under your chest and lift your shoulders. Hold it for several seconds and release. Bird Dog exercise stabilises the lower back. Stand on your knees and hands, tighten your stomach and raise one leg to hip level. Hold for seconds and switch legs.
Knee to Chest can strengthen your entire spinal cord. Lie on your back, knees bent, foot flat on the floor. Bring one knee close to the chest and keep the position for a few seconds. Repeat this with another leg and do 2 to 4 times each leg. Pelvic Tilts has been an effective solution. Lust lie on your back, knees bent, feet flat. Tighten the stomach such that the back is pressing into the floor. Hold 10 seconds as you breathe in and out. Repeat 8 to 12 times. Bridging helps strengthen your core. Lie on your back, knees bent, heels on the floor, lift your hips in line with knees. Hold it 10 seconds and repeat 8 to 12 times. Other effective exercises include weight lifting, aerobics, and pilates.
Exercises That Increase Back Pain
It is not advisable to follow exercises blindly. Not all exercises are good for your back. Toe touches exercise puts so much stress on ligaments and disks. They also overly stretch hamstrings and lower back muscles which will increase the pain. Avoid doing abs sit up. While it strengthens our stomach muscles, most of us use the hip muscle to sit up and that affects the lower back. It also puts a lot of pressure on the spinal disc. Leg lifts do strengthen your core but if you already have a back pain then lifting your legs together will be very demanding on your back.
Stretching, strengthening and other core abdominal exercises are good to reduce back pain. Before you start with your exercise regime you need to consult a specialist to find the set of exercises that are good for your condition. Certain steps can be skipped to avoid too much stress on your back muscles.