This is second part of my blog on reducing back pain without medicine. In this part you will know some more simple exercise to reduce back pain.
Most people have experienced back pain sometime in their life. The causes of back pain are numerous; some are self-inflicted due to a lifetime of bad habits. Other back pain causes include accidents, muscle strains, and sports injuries. Although the causes may be different, most often they share the same symptoms
Strengthening the upper back muscles is also important to prevent slouching, which is a common cause of neck and shoulder pain. Strengthening the upper back and the back of the shoulders helps maintain upright posture, as muscles in the upper back help keep the shoulder blades down and back
Hip stretch
1. Lie on your back with knees bent, feet on the ground.
2. Bring your left ankle up and towards you to rest on your right thigh just above your right knee.
3. With hands behind your right thigh or around your right shin, pull both legs towards the chest until you feel a stretch in your left hip.
4. Hold for 30 seconds. Repeat on the other side.
Hamstring stretch
1. Lie on the floor with a protruding corner or a door frame just on your left side near your knee.
2. Raise your left leg and rest your left heel against the wall or door frame with the knee slightly bent.
3. Gently straighten your left leg until you feel a stretch along the back of your left thigh.
4. Hold for 30 seconds. Repeat on the other side.
5. As the stretch becomes easier, move closer to the door or wall.
Aerobic exercise
They can also improve chronic or recurring back pain. Weight-bearing aerobic exercise (legs support weight of body) such as brisk walking improves bone density and muscular strength/endurance of the lower body. Aerobics also improve also relieves stress and improves sleep, which helps to reduce chronic pain.
For any chronic pain please check with your doctor
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