Have You Back Pain? These Excercise For You

We certainly cannot do our daily activities perfectly with back pain. It was just a pain all the time.

In most cases, back pain can be caused by strained muscles or tendons, prolonged standing, sitting or bending over, or other conditions.

Exercise plays a very important role in reducing this backache or pain. Regular back pain exercises increase the strength of the back muscles and reduce the persistence of the pain to a great extent.

In today’s discussion, we will know about the best exercise for back pain relief. This article show you, how to reduce back pain through exercise. Doing these exercises increases the strength of the back muscles as well as increases the flexibility of the body and above all reduces our pain and prevents future pain.

Why IS Back Pain?

  1. Muscle strain or muscle tension
  2. If you sit hunched or bent over for a long time
  3. Any type of accidental injury, fall, or fall
  4. Bones in the back spine and thorax are fractured and melted
  5. Due to arthritis
  6. If excess tonation
  7. If there is a tumor on the back
  8. If the bones of the back spine are damaged
  9. In case of excess acidity and gastric ulcer
  10. If affected by heart disease
  11. If suffering from other chronic disorders

Those Who Are At Risk Of Back Pain

  1. People over the age of 40 are at a greater risk of developing back pain. Because after the age of 40, bone loss starts, bones become weak and even muscles become weak.
  2. Those who have been doing heavy work for a long time, have to lean forward or sit or stand for a long time.
  3. The risk of back pain is also high in those who are overweight, smoke, and have not exercised regularly for a long time.
  4. Those suffering from osteoporosis, arthritis, and various diseases of the spine.
    Those who are under a lot of stress are over-anxious or depressed.

Benefits Of Exercise For Back Pain

Benefits of the best exercise for back pain relief is the only natural and effective way to relieve back pain. Taking pain medication has been shown to provide some temporary relief.

The pain stops for a while and comes back when the medication wears off. Also, long-term use of pain medication can cause stomach ulcers and kidney problems.

On the other hand, the best exercise for back pain relief is pain-free for a longer period without any side effects. Treatment of pain through exercise first identifies the root cause of the pain and suggests specific exercises accordingly.

Doing that makes the pain much better and the chance of the pain coming back is much less. When back pain occurs, it can be seen that some muscles of the back are weakened. Also, some muscles become excessively tight, causing the spine and back to lose their normal function.

The exercises that are prescribed in this context include some stretching and straining exercises. Their function is to relax tight or stiff muscles and strengthen weak muscles.

These best exercise for back pain relief can be done by people of almost all ages and can easily be incorporated into their daily lives.

The Role Of Exercise In Reducing And Preventing Back Pain

  • Strengthening: Regular exercise increases the strength of the back muscles and increases the ability of the muscles to support the spine and back. As a result back pain is reduced and helps to stay pain-free in the future.
  • Increases muscle flexibility: When the muscles are flexible, the body has less inertia and the tendency of the body to freeze or stiffen is reduced. So keeping tight muscles flexible is important to reduce back pain. Stretching exercises help keep the back muscles flexible.
  • Improves Posture: In our daily work, many of us have poor sitting or standing posture. Those who sit are seen to be hunched and sit, while those who work standing only stand on one leg, lean against something, or stand bent over.

    Standing and sitting for long periods in such a haphazard or distorted posture causes pain in the back and hips. So the best exercise for back pain relief is regular exercise that helps us to sit and stand with a straight spine.
  • Increase blood circulation: Exercising increases blood circulation to the pain area to a great extent. As a result, the inflammation in the area is reduced and the healing process is accelerated.

Effects Of Regular Exercise On Human Health

  1. The only magical weapon to reduce stress naturally is exercise. Muscles are also over-excited when you are under too much stress. Regular exercise relaxes these tense muscles, thereby reducing the intensity of the pain.
  2. Studies have shown that regular exercise causes the release of hormones called endorphins in the human brain. Endorphins are known as natural pain relievers and also improve our mood and mood. Exercise plays a very effective role in those whose moods become irritable due to pain.
  3. Physical exercise is also very beneficial for those who cannot sleep or sleep less due to severe pain. People who exercise moderately get better sleep and this increases the body’s healing process.
  4. For those who are worried due to long-term back pain, nothing is reducing the pain, and even mentally broken, exercise helps a lot in reducing the pain as well as removing the anxiety.

Best exercise for back pain relief

01. Trunk Rotation

  • First of all, you should lie down with your knees bent
  • Keeping the body straight, bend the knees and lower slowly to the right side
  • Hold this position for at least five seconds
  • Now bring the knees back to the previous position
  • Similarly lower both knees to the left side
  • Do this five to ten times on both sides

02. Overhead Arm Reach

  • This exercise can be done sitting or standing
  • Hold both hands straight together above the head
  • Bend the body to the right while keeping both hands up
  • In this condition, you will feel tension on the left side of the body
  • Hold for five seconds and stand straight again
  • Similarly, keeping the arms straight, bend them to the left side and lower them
  • Do this exercise five to ten times on both sides?

03. Cat-Cow Pose

  • First of all, we have to get on all fours like a horse
  • In this position arch your back like a cat and hold for 5 seconds, this is known as the cat pose
  • Now come back to the previous position. Now slowly bend the hips back towards the ground and bend the head upwards. This is called Kao Pose
  • Stay in this position again for 5 seconds
  • Do this best exercise for back pain relief like above five to ten times

04. Knees Fried And Put On The Chest

  • First of all, you have to sleep
  • In this position, slowly bend both knees and bring them to the chest.
  • Bring your knees to your chest and hold for 5 seconds
  • Straighten both knees again
  • Do this best exercise for back pain relief minimum five to ten times

05. Wall Stretch

  1. First, stand next to the wall with your right shoulder
  2. Now place the right hand on the wall from the side in such a way that the elbow is at a 90-degree angle with the shoulder.
  3. Now slowly move the right side slightly forward to the left, feeling a pull in the right shoulder and back.
  4. Stay in this position for 5 seconds and return to the previous position
  5. Do this exercise five to ten times on both sides?

06. Turn The Neck Into Flexion

  1. This exercise can be done sitting or standing
  2. To do this exercise, first of all, we have to move the snout towards the chest. It is best not to do this exercise if there is any kind of pain or discomfort.
  3. Try to put the right ear on the right shoulder with the muzzle on the chest, and stay in this position for 5 seconds
  4. Try to turn the head back and put the left ear on the left shoulder while keeping the muzzle down
  5. Do this best exercise for back pain relief at least 5 to 10 times by gently turning your head to your shoulders.

07. Shrug For Best Exercise For Back Pain Relief

  • This exercise can be done standing straight or sitting
  • Keeping the arms straight, gently roll the shoulders clockwise for 30 seconds
  • In the same way, keep rotating both sticks anti-clockwise for 30 seconds
  • Repeat this at least five times.

08. Baby Pose or Child Pose

  1. First of all, you have to stand with 4 arms and legs like a horse
  2. Then, keeping both arms long, the waist should be moved backward so that our hips touch the heels of both feet.
  3. Stay in this position for at least five seconds with normal breathing
  4. Return to the previous position with the hands again
  5. This exercise should be done at least five to ten times

09. Thoracic Extension

To do this best exercise for back pain relief, we need yoga mat and foam roller.

  1. First, sit on the yoga mat
  2. Now place the foam roller on your back and lie on it gently.
  3. Place hands behind head for head and neck support
  4. In this position, keep the breathing normal so that the back and shoulder muscles relax
  5. Repeat this exercise 5 to 10 times.

When To See A Doctor For Back Pain

Adequate rest and regular exercise can go a long way in relieving back pain. However, if the back pain persists after all this, then a doctor should be consulted. The doctor will give you proper treatment by properly diagnosing your disease. This will greatly reduce your risk of pain and disease.

It is not uncommon for anyone to experience back pain and in most cases, this pain can be relieved with exercise. But before starting exercise we must warm-up for at least six minutes. We can warm-up in different ways such as standing marches, sit-ups and shoulder rolls.

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