Most people worldwide suffer back pain at some point in their lives. It can be a painful and debilitating condition affecting hundreds of millions worldwide.
A lot of it is caused by our strenuous routines and the strain we put on our backs by sitting for long hours at a stretch at our office desks.
Back Pain can then impede normal life function and prevent you from enjoying life to the fullest. It is why taking specific steps ensures that you have some relief from back pain or can prevent it altogether.
One way of doing so is painkillers and such, but they can only provide temporary relief. To find a long-term solution for back pain, you must incorporate regular exercises into your daily routine.
Back pain is usually caused by changes in the lower or lumbar region of the back due to musculoskeletal damage; one needs to keep those muscles agile to prevent back pain.
Some Of The Exercises That Can Help You Prevent Back Pain:
● Trunk Rotation
This exercise helps relieve pain and tension in the lower back, in addition to working on abdominal muscles, back muscles, core muscles and pelvic muscles.
You can perform this and the following easy steps:
1. Lie on a flat surface and slowly bring your knees towards your chest.
2. Then, stretch your arms towards your sides while facing your palms downwards on the floor.
3. As you keep your knees together and your hands on the floor, turn your knees together onto the right side and hold that position for 15 to 20 seconds
4. get back to where you started and repeat the third step on the left side, ensuring that you perform each rep for 15 to 20 seconds.
5. Repeat these steps about five to 10 times on each side.
The knee-to-chest exercise also helps the lower back. To perform, you need to:
1. Lie flat on your back with your feet firm on the floor and your knees bent.
2. Use both hands to clasp your wrists around your right lower leg below the knee.
3. Keep your left foot on the floor and pull the right one via the knee up to your chest till you can feel your lower back stretched.
4. Hold your knee in this position for 30 to 60 seconds, ensuring that your lower back, hips and legs are relaxed.
5. Release the knee and get back to the starting position.
6. Subsequently, repeat the same step with the left leg.
7. Do these exercises three times for each leg.
Wall can be great for back pain. To do this, you need to
1. Stand in a stable position about 10 to 12 inches from the wall.
2. Then slowly lean backwards until your back touches the wall.
3. When in this position, gently slide down your knees until your knees are bent. Make sure that your back is flat against the wall at this stage.
4. This should appear like you’re sitting on a chair.
5. Remain in this position for about 10 seconds.
6. Then slowly slide back.
7. Repeat this exercise eight to 12 times.
It is a simple exercise for people who want to acquire a certain degree of flexibility in their back muscles. To do this, you need to:
1. lie flat on your back, your knees bent upwards and arms flat by your sides.
2. Ensure that your feet are firmly placed on the floor.
3. Since our spines are naturally curved, this position would ensure that your spine is slightly lifted off the floor near your lower back
4. slowly make an arc using your lower back, pushing your stomach and holding still.
5. Hold this position for five to 10 seconds and then take a deep breath
6. You must push your pelvic structure upwards without moving it off the floor.
7. Make sure that you tighten your buttock muscles. While doing this step, ensure your lower back is being pushed into the floor.
8. Hold this position for five to 10 seconds, and then take a deep breath.
9. Repeat the step 10 to 15 times daily, slowly increasing it to 25 to 30 times.
Doing Cobra stretches regularly, about four to five days a week, would significantly impact your glute, core strength, and back muscles. To do this, you need to:
1. lie flat on your stomach.
2. Raise your upper body, placing your palms on the floor beside your chest.
3. Make sure you lift your upper back and stretch it as much as possible in this position for about 20 seconds.
4. Repeat this exercise five times.
This exercise primarily works on the gluteal muscles and the extensor muscles at the back of your spine and helps you stand, lift, and bend. To do this exercise, you need to:
1. get on your hands and knees in a four-legged position.
2. With your arms under your shoulders and your needs under your hips.
3. Stretch your right arm to the front by tensing your abdominal muscles.
4. Hold this position stably.
5. Then gently lift your left leg and extend it straight behind your body.
6. Hold this position for about 15 seconds, then gently return to the starting position and repeat with the opposite side.
7. Perform this exercise five times in a row.
Plank is one of the most well-known exercises that works not only on the abdomens but also on the arms, hip flexors, shoulders and feet, ensuring that your whole body is worked out.
It works on the back extensor muscles and the quadratus lumborum, the deepest back muscle. A plank can be performed in the following steps:
1. Lie flat on your stomach with your forearms bent against the floor and elbows in line with your shoulders.
2. Tighten your gluteal and abdominal muscles and lift your hip and knee off the floor while resting on your toes.
3. Hold this position for about 10 to 30 seconds, ensuring that your pelvis does not bend towards the floor.
4. Gently return to the starting position. And repeat this exercise five times
5. While doing this exercise, you must ensure that your body forms straight from your knees to the shoulders.
These stretching and lower back strengthening exercises can help significantly enhance your flexibility, stability and strength and prevent lower back pain and tension.
However, if you experience significant pain while doing these exercises, you must stop doing those immediately. But, overall, incorporating these into your day can be a positive change.