More than 80% of us suffer from back pains in one way of the other. Stress and anxiety, persistent neck and shoulder stiffness, poor posture and degeneration of disk can cause discomfort and back pain.
Does any of these relate to you?
Backache is pain anywhere in the back which can sometimes trickle all the way down to the buttocks and legs, depending on the nerves affected. While these pain and aches are common, the good news is that some of these pain do go away without treatment and the most effective means of treatment is to get active.
Doctors encourage sufferers to get active and move their backs and related muscles to relieve their pain. Movement can help relieve back pain. Having regular stretching can help reduce back pain and prevent it from returning. Try out suitable workouts that works for you.
Do not disregard early signs of discomfort. Regular stretching can help to reduce backache.
1. Knee to Chest Stretch
Lie on your back and gently pull your knee up your chest until you feel a slight stretch in your lower back.
Use both hands to wrap around your leg and secure the stretch by interlacing your fingers.
Hold it there for 10 to 20 secs and repeat eight to ten times.
2. Hamstring Stretch
Begin sitting on the floor with one leg straight, and the other tucked inwards.
While maintaining a flat back, lean forward by hinging from the hip and reach out to the straighten feet until a stretch is felt on the lower back.
Hold it for 10 secs and take a big deep breathe in as you return to the starting position.
Swap your leg position and repeat step 2 for the stretch on the another leg.
Repeat 5 times for each side.
3. Lower back Stretch
Lie back on the floor with bent knees and feet flat on the ground.
Keeping the shoulders firmly on the floor, gently roll both bent knees over to the right.
Hold the position for 5–10 seconds.
Return to the starting position.
Gently roll the bent knees over to the left, hold, and then return to the starting position.
Repeat 2–3 times on each side twice a day.
Tags: #relief #stayactive, #stretches, #backpain, #top10commonillnesses, #persistentpain, #poorposture, #diskdegeneration
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