Healthy and Wealthy

People have hectic daily schedules these days and don’t get a lot of time for exercising and relaxing. As a result of this they get into different problems and getting back pain is one of these common problems. Many people have to undergo lower back pain because of long hours sitting in a single position. Back pain often proves very annoying and doesn’t allow you to work effectively. With this problem, you can’t sleep well and feel uncomfortable almost all the time. Most of the time, you need some kind of therapy that can help you get rid of this problem. You can also consult with your doctor and can start an exercise session particularly for back pain. The following are some tested exercises that can relieve back pain or keep it away if you try at home.

1. General treatment:

To provide more flexibility to your back muscles is the main purpose of lower back exercises. Its not only strengthens them, but also provide more support. Generally, people consider doing crunches and sitting ups to get rid of their pain. No doubt, they prove more effective but you really need some more exercise to get rid of it permanently.

2. Hip Flexor:

Just stand straight and lift one of your legs and bend your knee as it will position your foot upwards. Now remain in this position for at least two seconds. This exercise can be very helpful to relax your lower back muscles found above and near the hip. While doing this exercise you must breath heavily and you will feel a stretch on the front and back of your thigh.

3. Bridge:

For this simple exercise, all you need is a small bench at which you place your feet and lift your pelvis upwards. This exercise proves very helpful not only to release stress from your lower muscles but also to strengthen your hamstring.

4. Crunches:

If you want to get rid of back pain instantly, basic crunches may prove helpful too. Just lie down on the floor facing upward and make a small pyramid with bending keens. Now keep both your arms under your head before starting the crunch, then bend upwards and touch your head with knees. Crunch will become more effective if you try to use your body weight to lift.

Though these four exercises can be very handy to get rid of back pain, before trying them you must consult your doctor and know the real cause of your back pain before thinking about any cure.

NOTE: Please be careful, because in fact some of these are more likely to aggravate your back pain than help it.

You need to stretch the hip flexors first as they keep the curve of your lower back. Lifting your leg as mentioned will not achieve this. The same for your hamstrings which help to keep your pelvis balanced.

As for crunchies - never, ever come up to touch your knees!!! This places too much strain on your lower back. To be effective all you need to do is just raise your shoulders from the ground. Keep your back flat and your abdominals pulled in towards your spine.