One of the most common health problems faced by young adults and middle aged people today is the problem of lower back pain. Long hours spent sitting at office, lack of physical exercises and other lifestyle factors contribute greatly towards this problem. In addition to this joint pain, back injuries and sprained ligaments in the back can aggravate this problem.
Severe backache can incapacitate a person and cause problem in everyday activities.Along with medications such as anti inflammatory that help in limiting the pain, back ache can be reduced with regular back pain exercises. Regular exercises not only lower the pain but also help in strengthening the muscles of your back, stomach and legs.
A common and extremely effective exercise for back pain is the cat stretch. For this exercise you will need to come down on all fours on a flat surface so that the palms are below your shoulders while the knees are in a straight line below the hips. Now dropping your head down, raise your trunk upwards towards the ceiling so that your body forms a natural arch. Retain this position for some time and then resume your normal position.
Another simple back pain exercise is the chest to knee exercise wherein you need to lie flat on the ground and then extend one leg on the floor. Now bend the knee of the other leg and bring it as close to the chest as you can. Count to ten and then release the leg. Repeat the exercise with the other leg.
Back pain can be reduced greatly by doing regular leg raises. This exercise not only reduces the throbbing back muscles but also help in toning your thighs. For this exercise, you need to lie on the back and then place one leg flat on the ground while bending the other leg. Now raise the extended leg towards the ceiling, hold position and then come back to the starting position. Repeat this exercise with the other leg as well.
In addition to specific back pain exercises like hip twists, leg extensions and squats, light physical activity like walking, jogging and cycling can also help in providing relief and keep the back muscles flexible.