Top 4 exercise to get relief in lower back pain: Back pain or lower back pain is a very common problem. This problem is most common at 30-35 age group. But now this problem has started affecting many people. There is a lot of reason for this problem. But now this problem has started affecting many people. There is a lot of reason for this problem. This is not a serious problem. It can be cured by exercise and through bed rest. In this problem there is a painful feeling and feel uncomfortable during sitting, standing and sleeping. This problem is linked by nerves, ligament, spine, spinal cord and disc.In this article, I’ll tell you about Top 4 exercise to get relief in lower back pain.
Normally human back is a complex structure of muscles, bones, ligament, spines, and disk etc. There is some strain problem along with back or lower pain. This problem is caused by carrying something heavy objects, improper lifting of the object, sleep in the bad position, sleeping on the uncomfortable mattress, the wrong exercise, pushing and pulling something, long term sit (long drive) and long term in bending position etc.
Sometimes back pain or lower back pain caused by some other serious reasons like an infection in the spine, tumor in the spine (cancer) and pelvic inflammatory disease (in female). Sometimes there are soft tissues injuries and damage of muscles are also the reason of back pain or lower back pain. Lower back pain or back pain indicates the muscle spasm. There is normally no medicine for back pain it can only be relieved through regular exercise. Now I will tell you some easy exercise to reduce back pain or lower back pain.
1. Back extension: Back extension is very easy and effective exercise to reduce back pain. You can do this exercise regularly in your daily life. It helps to reduce the risk of injury and ensure proper functioning of muscles. It helps to erect your spine
First, you lie on the floor from your stomach side then support your body on your elbow and apply force on it to push upward chest, shoulder, and neck. Now breath in and hold your body upward for 10-15 sec. Then come back and lie straight on the floor. Repeat this process 7- 8 times at a time.
2. Hip raises: It is very effective on lower back pain or back pain problem. It will give you sudden relief. This exercise is also done with the exercise ball. This exercise builds strength in muscles and reduced the problem of back pain and lower back pain.
First, lay your body straight on the floor. Then bend your knees and feet flat on the floor. Now keep your arms on the either side of your body. Secondly, raise your hips and try to make a straight line from your shoulder to your knees for 5-8 sec and continue breathing. Do this exercise 2 set of 12. Try to bring more tension to your muscles for better activation of your muscles. Then again lay your body straight on the floor.
3. Table to child pose: This exercise is very easy and effective on back pain or lower back pain. It also called “Chakravakasana”. It helps to reduce the stress, provide easy breathing and peace to mind. It improves the balance of body, cure pain problem, provides lubricant to knee joints and it is a stretching exercise.
First, lay straight on the floor on your stomach side. Now raise your body with your knees and hand. Keep your knees just below your hip and your hand below your shoulders. Breath in deeply and breathe out completely. Make a table pose with your body. Now stretch your hips back and arms in your front and put your head down. Stay for 30-35 sec. Make a child like a pose. Now come back at the same position you started with. Repeat this exercise 3 times.
4. Quadruped arm/leg raise exercise: It is also called bird dog exercise and it is very effective and easy exercise. It helps in proper spinal ailments. It is a great exercise for core stability. It provides strength to your lower back muscles.
Firstly, kneel down on the floor like a table with your hands just below your shoulder and knees just below your hips. Keep your back neutral throughout entire exercise and do not twist your trunk. Now lift your left arm and right leg at the same time, bring it parallel to each other. Stay for 15-20 sec at this position then bring your hand and leg at the previous position. Now do this exercise alternatively 4-5 times.
*Some of the exercises must be avoided by people with disc problem and sensitive spinal nerves.
*Use good quality and comfortable mattress.
*Avoid carrying overweight.
Thank you for reading this article.