The chronic back pain can be healed and prevented from reoccurring by the certain easy-to-follow exercises at home. These basic exercises help to stretch, strengthen and support your back muscles in order to provide you a relief from a chronicbackache.
One of the most common types of pain that all adults suffer from is the chronic back pain. They may feel the pain every time they stand and sit. The various causes of this back pain can be wrong posture, long working hours, lifting of heavy objects etc. People suffering from this pain have this common perception that resting for some time can help them in healing the pain slowly. However, to our surprise, the doctors recommend that in order to get relief from this severe pain it is imperative that you continuously move your back and stay active.
One important thing to be noted here is that movement can help in elevating this pain but only when right kind of movements is done. The workouts that put a lot of pressure to your back should be avoided completely. So now the question that arises here is what is the right kind of exercises for you? The kind of exercise that a person should indulge in depends upon mainly on two things. One is the cause of pain and other is the intensity of the pain. So it is advisable that before indulging in any vigorous exercises make sure to contact your doctor once.
After the complete research, we have prepared the list of exercises that you can undertake in order to get relief from the back pains. Let us take a look at it-
Partial Crunches- It is position in which you should lie on your back with your knees bent and the feet kept flat on the floor. Cross your arms and put them either in the back of your head or on your chest. Further, keep the muscles of your stomach tight and try to lift your shoulders from the floor while breathing out. Stay in this position for about a sec and then keep your shoulders back on the floor slowly. Repeat the same for about 8 to 12 times.
This exercise is known to benefit your lower back and related stomach muscles.
Sitting by the wall- It is simple exercise wherein you need to stand by the wall while your back facing it. Then you need to carefully lean into the wall until you back is flat against the wall. Further, you must slide down slowly to bend your knees slightly. Try to hold on this position till the count of 10 and after that return back to your normal position slowly. This position is just like sitting on the chair but without actually being seated on the chair.
Press-up Back Extensions- In order to put adequate pressure on your back and prevent a backache this exercise is also very effective. To undertake this workout you are required to lie on your stomach while positioning your hands directly below your shoulder. Lift your shoulders up while keeping your elbows straight on the floor. Try to spend several seconds in this position only.
Bird Exercise- To begin tolie down on the floor with your face facing the floor, get on your knees and hands while tightening your abdominal muscles. Further, lift your one leg and extend it behind you while maintaining the level of your hips. You must also try to lift and extend the opposite arm in front of you. Keep on switching between the legs and arms. Repeat the same steps for about 8 to 10 times.
Bridging- This exercise provides strength to your buttocks, abdomen, and hips. To undertake this exercise you need to lie with your back on the floor, keeping your knees bent with your heels touching the floor.
Further, you need to excavate your heels into the floor, keeping your buttocks squeezed and then lift your hips up until your shoulders, hips, and knees make a single, straight line. Try to hold on in this position for about six seconds and repeat these bridges eight to 12 times.
It is important that you undertake these activities incorrect postures so as to prevent any kind of adverse effect. Also, even after doing these exercises your back pain is becoming severe don’t wait to consult your doctor.