Exercise to reduce lower back pain

Lower back pain is a familiar muscular skeletal disorder that is very common for the adults and affects most of the people at a certain point of time in their lives. There are varied causes of lower back pain. Sometimes muscle strain/ tailbone pain (pain at the lowest level of the spine)/)/ infection/ tumor/ osteoarthritis, etc. can lead to lower back pain. There are a lot of exercises that can be practiced regularly to provide relief from this pain.Exercises reducing lower back pain:

Stretches: If back pain is caused due to tight muscles, soft stretching of lower back can reduce the pain and allow the muscles to relax. The stretches should be done very slowly, only to a level when it is pain free. If done correctly, it can release tension and relax the muscles along with getting relief from the pain.

Lying back: When the back hurts, the best way to get relief from the pain is by lying on the back of the floor with pillows under the head and the knees so as to make the hips and the knees bend. One can also practice this by following the same procedure just only by placing the knees on the chair. This takes the weight and stress off the back. One needs to do this sort of resting for a day or two to get relief the pain.

Walking: One should not rest too long to get a lower back pain relief as constant resting might weaken the back muscles, thereby taking more time for the healing of the pain. Instead, while taking rest, he must walk a little every hour even though it hurts so that the back muscles are strong and healthy.

Yoga positions: Some yoga moves and postures are designed to strengthen the lower back muscles and curing the back pain permanently. Some exercises like cat and camel postures where one has to lie flat on the stomach and lifting the arms and legs one at a time. These yoga positions help in separating the muscles of the lower back.

Pelvic Tilt: This is a trouble-free exercise that works at the muscles of the back and belly. This exercise can be started with the resting on the back. Then we can include pelvic tilt movement when standing, sitting or moving around.



This entry was posted in Joints.