Back Pain
February 17, 2009
Back pain can be very nagging and can deter you from doing even your daily activities. It disrupts your workouts and does not allow you to move with ease.
Getting relief from your back pain can be as easy as getting your posture right. You can even do some exercises to ease some pain. Read on and find out more about them.
You need strong abs
There are four different muscles in the abdominals. Out of them, the muscle that lies deepest is the one that is horizontal, and provides support to your back. It is important to focus on this one muscle.
Stand pressing your back to a wall. You should be in neutral position and a small space should be between the wall and the lower back. Now, tighten this muscle so that your stomach becomes flat. Hold it for a few seconds.
Do the pelvic tilt
This is a stretch exercise and it will help to relieve back pain. Not only does it loosen your hips, it will also ease the tension as well as stiffness in your back.
Go on all fours and, lifting the head, let your back become concave. Then, bend your back while you tighten those abs and tuck in your hips. Do not strain yourself. Beware of snapping your hips.
Ease the inflexible hamstrings
The hamstrings are connected to your pelvis, so any inflexibility will directly affect the lower part of your back. Sitting all day at your desk or simply sitting for long periods can cause this.
You can use a towel, stretch cord, belt or even a dog leash. Hook your one foot while the other is flat on floor. Now, pull the hooked foot up in air till you feel a stretch in the back of your thigh. Hold it for 20-30 seconds.
Stretch the trapezius muscle
When in stress, you tend to keep your shoulders hunched. This can cause the trapezius muscle to tighten.
All you need to do is bring your left ear to the left shoulder, taking care that the shoulder does not rise. Hold it for about ten seconds and repeat for the other side.
Do a chest opener
Keeping your forearms pressed to the wall, slightly lean forward. Lean until you feel a stretch across your shoulders and your chest front. Hold it for about half a minute and repeat.
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