5 Easy and Effective Exercises for Back Pain Relief
Most of us underestimate the importance of back body strength thus escape exercises for the back, resulting in nagging back pain, poor posture, and disproportionate figure. We think that good posture and a strong body are all about your abs, biceps, and chest. Most of us don’t even know or care about how we look from behind. When we are in front of the mirror we get a vision of our front body and this is how it becomes our first priority. Sometimes, yes we do check our backside, but just to see how clothes are fitting. While exercising as well people prioritize their front body and focus on strengthening the same muscle groups that they can see in the mirror.
Exercises for back muscles should be a part of your daily routine as your back is one of the most important parts of your body for the stability of the entire body. Exercises for back muscles strength are not only important for aesthetics but also to strengthen your back for all your day-to-day functions. Back muscles connect other major muscles of our body like hips, butts, chest, shoulder, and neck. Strong back muscles are not a matter of choice but must if we want a healthy and functional body. Aesthetically also, exercising these back muscles will help in building a narrow waist and creating the hourglass body.
Causes of weak back:
When back muscles are weak (primarily due to lack of exercises for the back) they can no longer support your spine and as a result, strain is placed on the ligaments and spinal structure causing you pain in your lower back. Most of the time you probably won’t realize you actually have weak lower back muscles. Instead, this will catch you off guard in the form of an injury that will cause you pain or limit your movement. Common injuries associated with having weak lower back muscles include sprains, strains, and herniated disks.
Let’s look at what can cause weak back muscles –
Sitting For Too Long:
People involved in desk jobs spend a lot of time in their chairs. Most people think that it is safe it can do no harm to our back as we have just sat down on our butts? Wrong! Our body is not naturally made to sit on the desk, especially for long hours. Also, most people are unaware of the correct way to sit thus most of the time they slouch. Slouching sitting posture puts a heavy strain on our spine thus deforming our spine. These people especially need to focus on their back health and incorporate exercises for back in their daily routine.
2. Lack of Exercise:
We all know that we can gain weight and be affected by many diseases due to the sedentary lifestyle. We also start doing several exercises which can help us reduce weight like walking or running. These cardio exercises are fine but don’t target all the muscles in your body like abs or back. Thus we also need to include strengthening exercises for the back along with cardio exercises to have a strong back and keep back pain at bay.
3. Lack of Stretching:
Stretching is very important for the health of our muscles as they make our muscles flexible and lengthens the spine supporting muscles. You should also include stretching exercises for the back in your workout routine. Yoga has several asanas which can improve the flexibility and strength of your back muscles
4. Chronic Stress:
When we are under stress, the natural movement of our muscles (i.e contraction and relaxation) gets hampered and they contract more, putting unnecessary pressure on our bones, ligaments, and tendons. When this phenomenon happens in our back muscles, we can start feeling pain. Further, during stress, our muscles are more prone to injury. Thus one needs to control his/her stress. Yoga and meditation can be really helpful. Also, they can include exercises for back stretching in their routine to avoid back pain.
Exercises for back pain:
Now you know what might be causing that nagging back pain. So what’s the solution?
Though you might try several analgesic tablets or ointments, these are not permanent solutions. The only permanent solution is to have a strong and flexible back, and this can be built by muscle strengthening and flexibility-building exercises. Below I have mentioned some of the key yogic exercises for the back, which will help you to strengthen your back along with improving flexibility, which in long term might provide a permanent solution to your back pain.
- Cat/Cow Pose-
This is one of the most beneficial exercises for the back, especially the middle and upper back. Settle yourself in a tabletop position on your hands and knees. Now start arching your back and rounding it as much as possible by pushing down on the floor with your hands and knees. Now try to arch your back in opposite direction. These asanas are really helpful in keeping your back flexible.
There are several variations of this exercise. I am sharing the most common one. Keep your left leg straight and keep your right leg straight so that it touches the floor from butt to heel. Place your right hand on the floor behind you for support, like a tripod, and twist so you can hook your left elbow over the right thigh.
If you are not flexible enough to do it, you can also grab hold of your right knee and twist to look over your right shoulder. This is not just an exercise for the back but it is also very beneficial to keep your upper body flexible and supple.
There’s a reason Down Dog is one of the most iconic exercises for the back and entire body in yoga. It helps you to refresh your entire body. Start in the tabletop position with both your palms and keen resting on the floor and upper body from butts to head in the air. Now raise your hips so your body is in an upside-down V position. Stretch your hips towards the sky as much as possible. Hold for 5-10 seconds then repeat again.
Lie down on the floor looking upwards. Bend at your hips to bring your toes or top of your feet to the floor behind your head. Keep your hands on the floor for support. Hold as long as possible comfortably. If this is too much, go as far behind as comfortable as possible. This exercise for the back and upper body will provide a nice stretch for your entire back.
5. Child’s Pose-
A child’s pose is one of the best exercises to relax your body and mind. It is a great exercise for the back which can also stretch your entire back and your hips. Sit on the floor in Vajrasana (Bend your knees to sit in a pose that your both heels are under respective butt). Stretch your arms and upper body forward put your arms on the floor as far away as possible. Hold and breathe deeply. The more you extend in either direction, the more you’ll feel relief. This is one of the best exercises for back relaxing.
The above article is only for knowledge purposes. Please contact your healthcare provider before using any of the above medicine or method. For any query or personal consultation according to your health condition Please Contact Us