Treatment of Back Pain

Take up Stretching Exercises for Back Pain Relief

The increased work-load that individuals face these days tends to make them susceptible to back aches. Too much of moving around, working tirelessly on their workstations coupled with other stressors often produces lower back pain. When left unattended, it transforms into a big problem. Here are a few muscle relaxing exercises that can be done to reduce the chances of back pain.

Exercise 1
1) Lie on your back while keeping your feet flat on the floor, try to bend your knees by bringing them closer to the chest.
2) Put your hands behind your thighs and try to pull your legs towards your chest.
3) Do it till you feel a tension developing in your leg muscles.
4) Remain in this position for 15 seconds.
5) Now slowly come out of this pose.
6) Follow steps 1 to 5- 10 more times.

Exercise 2
1) Lie on your back with your knees bent and feet flat on the floor.
2) Keeping your back flat on the floor, rotate your hips to the left, lowering your legs down to the floor until a gentle stretch is felt.
3) Hold for 15 seconds.
4) Return to the starting position.
5) Repeat 10 more times.
6) Keeping your back flat on the floor, this time rotate your hips to the right, lowering your legs. down to the floor until a gentle stretch is felt.
7) Hold for 15 seconds.
8) Return to the starting position.
9) Repeat 10 more times.

Exercise 3
1) Come to lie on your stomach.
2) With the help of your elbows, push your back up and off the floor.
3) Begin to lift your back by straightening your elbows further.
4) Keep on straightening till you begin to feel a gentle stretch in the back muscles.
5) Remain in this position for 15 seconds.
6) Come back in to the beginning position.
7) Do steps 1 to 6- 10 more times.

Exercise 4
1) Lie down on your back with your knees bent and feet flat on the floor
2) Tightening your lower abdominal muscles, push the small of your back down and into the floor.
3) Stay in this position for ten seconds.
4) Come back into the original position and do the steps ten more times.

Exercise 5
1) Lie on your back with your knees bent and feet flat on the floor
2) Lift your lower back off the floor by pushing the ground with your feet.
3) Remain in this position for ten seconds.
4) Come back in to the beginner's position and do it ten more times.

Exercise 6
1) Kneel down on the floor in an all four position on your hands and knees
2) form an arch extending upwards with your spine.
3) Remain in this position for five seconds.
4) Come back to the original position.
5) This time, create a trough with your back, pulling your stomach down towards the floor.
6) Remain in this position for five seconds.
7) Come back into the original position.
8) Do the entire process ten more times.