Good Posture is very essential in life, but today most of us persue wrong kind of posture and hence result is back pain. Back pain is one of the common problems we have these days. There are many exercises through which you can heal your back pain. Exercises which strenthen the muscles of your body can help you solve the problem. Exercises benefit us we all know but excess of it or wrong way to do the exercise can cause pain and increase your problems. Light warm up is very important before doing any stretch exercise, light Aerobics are also recommended for warming up.
Sports are also good means to stretch your muscles, sports like swimming, walking, bicycling, Aerobics are good activities for people with back problems. Few exercises which can help your back are:
Lying Supine Hamstring Stretch
Lie on your back with some support under your waist, place your left leg down with your knee straight. Now bend your right leg upwards and lock this position with the help of holding right thighs by interlocked fingers. Keep your elbow straight while carrying your thighs. You will feel the stretch on your back. Change the leg after every 30 seconds.
Cat Stretch
Take a hand and knee position, place your hands under your shoulders and your knees under hips. Now drop your head and try to pull your stomach. hold the position for 5 seconds and repeat 10 times.
Camel Stretch
Take a hand and knee position, place your hands under your shoulders and your knees under hips. Now pull your head upwards and stomach downwards, Hold the position for 5 seconds and repeat 10 times.
Pelvic Tilt
Lie on floor with knees bent, place your feet flat on the floor. Now try pushing your lower back into the floor. This exercise can create wonders for back pain prevention.
Partial Curl
Lie on floor with knees bent, place your feet flat on the floor. Stretch your hands in front with your chin tucked to your chest. Try to clear the floor from shoulder side and come up. Hold this position for 3 seconds. This stretches your muscles and relief you from back pain.
Prone Hip Extention
Lie on your stomach straight and try to pull your leg off the floor about 4-8 inches. Keep your knee straight while performing this exercise. Hold your leg in air for 5 sec and then relax with leg down. Repeat the procedure with another side.
These exercises are simple and easy to do. Make them part of your daily routine, spend 30 minutes on your health and get benefited. Back pain is not a permanent problem and can be healed spending little time and care. Our wrong sitting and standing postures result in back pain. There are many more kind of low back pain exercises but these are the adoptable ones.