|
Relieve Your Back Pain In Your Own Way |
|
|
|
Hamstring Stretching Exercise for Back Pain
It seems
that hamstring is somewhat related to most cases of back pains. During
cases of back pains, the hamstring becomes less elastic and more rigid,
causing more stress and strain to the lower back muscles. Therefore it
is really a good idea to go out running once in a while. Benefits you
can get while doing a good 15 minute run are so countless.
But in cases that you cannot afford to run, doing a hamstring
stretching exercise for back pain is optional. This stretching exercise
for back pain is designed to apply pressure on lengthening the
hamstring. This exercise should take at least 30 – 45 seconds and should
be done in two sets for each day. During the regimen, avoid stretching
too fast. If you cannot reach the intended spot, slowly stretch until
you reach your limit. Avoid stretch bouncing as this can cause muscles
tearing.
By the way, we call this hamstring stretching exercise
for back pain, though this is simply the most common bending exercise.
We call it this way so that we have the general idea on what it’s
supposed to do. While standing, simply bend forward, with legs
relatively straight. Then try to touch your toes and hold the position
for 30 – 45 seconds. There are some others who do this easy, so instead
of just reaching your toes, bend over until you can completely embrace
your knees.
Trunk Rotation Exercise for Back Pain
Back muscle
strength and flexibility always let you avoid back pain since they are
essential in maintaining the neutral spine position. That’s why
exercises for back pain always target these muscle groups. The trunk
rotation exercise is designed to strengthen the hip muscles and promotes
flexibility of the spine.
To start, prepare a length of pole 2
meters long (or as long or loner than your arms’ width). Prepare
something that’s smooth and round and a bit heavy. Ideally, a heavy
piece of wooden pole should be used. Sling it over your shoulders and
arms and the nape of your neck. Now, stand up straight and slowly swing
the pole left and right in a circular motion. Do not over extend your
swing as this can cause herniated disc. Do for about 3 minutes and you
will start to feel the effects the trunk rotation has on your hips and
back muscles.
|
