Exercises may include muscle stretching, bending, and treadmill. Backache can be a result of tired muscles or a musculoskeletal condition. There are different types of back exercises. It depends upon medical conditions causing back pain. Let us try to understand more about exercise for backache.
There are amazing back-stretching techniques in yoga which work great for backaches. These stretches are designed to alleviate discomfort associated with tired and stiff muscles. Lie down on your back on a firm mattress. Move your right leg to the left side and turn your back slowly to the left. Bring your right leg to a natural position.
Then, continue with moving your left leg to the right side and twisting your back. Let the movements be slow. You will surely feel a gentle stretch in your back muscles.
Sitting in one place for a long duration of time can lead to muscle stiffening near lower back and thigh region. Lie down in a supine position on a firm mattress and move your right leg towards the chest. Hold it with both your hands and press it against your chest.
This helps in stretching thigh and back muscles. Repeat this process for the left leg as well. Do this exercise 10 to 15 minutes at a time. Doing leg exercises 2 times a day will surely help in alleviating pain and discomfort.
Deep breathing exercises help in expanding and relaxing chest muscles. These exercises help para-spinal muscles to stretch and relax. Practice deep breathing for 10 to 15 minutes every day. It works great when you move your hands in a hugging-position so that your left hand reaches the right side of your back and right hand reaches the left side of your back.
Try to stretch your muscles with fingers near your thoracic spine muscles (back) as you deep breathe. This helps in alleviating discomfort near upper back region.
Bending exercises are great for back. They help to strengthen lower back muscles. Mild aerobic exercises play an important role in relaxing your muscles. Try to bend down and touch your toes with your fingers and then stand up and move your body back; support your back with your hands as you move back.
This helps to give additional strength to your waist region to support your back against gravity. Performing this exercise in the morning will help with relaxing your back.
Sleep on a bed and hold your legs with hands with knees bent. Roll from left to right. This helps in applying tangential force on the spine and paraspinal muscles. It is a great way to strengthen your back and alleviate backache.
You can also use pillows under your back to support your spine. Try to roll left to right and right to left in your bed. Practice doing it 10 to 15 minutes in the beginning. Use a firm pillow under your neck. This works like a massage on your back.
Back pain is often a consequence of sitting in one position for long duration of time. The above-mentioned back exercises are used by millions of people around the world to alleviate back pain.
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