By: Ivana Dragica |
How to get rid of lower back pains with simple exercises |
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Some of you have certainly experienced that uncomfortable feeling - when your pain as if a knife is stabbed in your lower back.
In some cases it can be very painful, lasts for days and prevent normal movement.
Back pain is most common among people aged 20-40 years and affects nearly 60% of the population.
The most common causes of pain in the lower back are:
- back injury
- pregnancy and childbirth
- excess seating
- lack of physical activity
- pressure on nerves (herniated disc, osteoarthritis, distorted spine)
- compression fracture (due to the strong pressure on the trabecular bone)
The good news is that exercise can reduce and even completely eliminate the pain in your back.
Below are some suggestions for exercising at home. (If you have a serious health problem, consult your physician before starting these exercises.)
Pilates
Specialists often recommend Pilates exercises for back pain. They encourage proper posture, increase flexibility, and strengthen muscles and awareness of your own body.
I must mention that Pilates exercises - despite popular opinion – are not just for women. Men can practice Pilates and feel its beneficial effects on health.
In Pilates it is important to pay attention to deep breathing, holding your head high, maintaining the symmetry and balance. Exercise slowly, gently and do not do anything that causes you pain.
Child position
Kneel and sit on your heels. Spread your knees, lean forward and slowly put your head between your knees so that your forehead is touching the floor.
You can stretch your hand in front or behind of you. Stay in this position until you feel the muscles relax.
Stretching arms and legs in a kneeling position
Kneel and lean on your arms. Make sure that the spine is straight. Look down.
Inhale, extend your left arm and right leg, keep this position for three breaths. Exhale and return to starting position. Repeat this exercise with the opposite arm and leg.
Cat and cow positions
Kneel and lean on your arms, spine should be straight, look down. Your palms have to be below the shoulders and the knees directly under your hips.
Breathe. Then, during exhalation, push your belly in and bend your backs as much as you can, like a cat.
From this position go to cow position: Inhale and slowly bend your back down, once vertebra at the time. Raise your head. The abdominal muscles should be tightened in order to support your lower back.
Repeat the exercise by alternating these two positions.
"Swimming"
Lie on your stomach. Extend your arms out in front and pull in your stomach. Extend your arms and legs; lift them slightly off the floor while looking at the floor.
Now lift your left arm and right leg hold this position for a few seconds. Repeat with the other leg and arm.
Yoga
Certain yoga exercises can reduce or even prevent lower back pain. Yoga has a relaxing effect and beneficial effect on the health of the entire organism.
Raising the knee
Lie on the floor. Gently pull your left knee towards your chest, hold this position for a few seconds, then extend your leg and repeat the same with the right knee. Repeat several times.
Then, draw both knees towards your chest and stay in that position as much as you can. After this exercise, you will feel relaxation and relieved in the lower back area.
Repeat this exercise every day to prevent back pain.
Cobra position
If the pain is already present, gently perform this exercise.
Lie on your stomach, lean on her hands and slowly bend your back backwards. Hold this position for a few seconds.
"Triangle" position
If you're a beginner, it will be difficult to completely perform this exercise, but try as much as you can - it is important to stretch.
Stand up, stretch your legs and lean left. Put your left hand on your left knee, keep your back straight. Stretch your right arm straight up and stare at it. Hold this position for a few seconds.
Return to starting position and repeat the exercise, but now on the right side.
Repeat the exercise on both sides until you feel relief in the lower back.
Swimming
Swimming is an ideal sport for people with back pain, since it relaxes and strengthens muscles.
Before you head to the pool, learn more about the proper swimming techniques. Seek advice from a swimming instructor, which will improve your technique and you will receive appropriate advice.
Swimming will be easier with the use of swimming glasses or mask. You can use buoy, life jackets or other floating devices in order to maintain proper body position.
In the pool, you can perform a number of other exercises to relax and strengthen your back muscles.
Take care of your backs and do not wait for pain to encourage you to start exercising. Exercise every day - this will prevent the pain in your back, and you will feel great.
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