Whenever you suffer from any type of back pains, it can disrupt your life and feel downright miserable. There are many causes of back pain, such as being overweight, leading a sedentary lifestyle, poor posture, over exertion or various types of injuries. No matter how the back pain came about, the key is to get relief as soon as possible. One way to get that relief is to begin an exercise plan that includes some stretching. When you commit to an exercise and stretching plan and practice each day, you will soon start to feel the relief you crave.
Start with Gentle Stretching
One of the easiest things you can do to ease back pain is to use gentle stretching motions. Start by laying flat on the floor with your knees bent, heels on the floor. Slowly bring one knee up toward your chest as far as you can, holding for a few seconds before gently releasing. Repeat the stretch with your other leg. If you can, bring both legs up to end the stretch.
Learn Some Key Yoga Poses
There are many benefits to learning yoga and easing back pain is just one. Yoga is combination of stretching and strength building, both of which work to ease back pain and promote general good health. It’s best to consult with a professional yoga instructor to find the poses that will benefit you the most. A common one that is used for back stretching and strength is the cat pose.
Exercise to Strengthen Your Core
One of the best things you can do to strengthen your back muscles and ease pain is to exercise your core muscles. There are many ways to do this. One of the most beneficial ways to exercise your core muscles without risking further injury is to use an exercise ball. You will need to be sure you have the right size ball for your frame and size. Start by gently stretching back over the ball to your comfort level. Work your way up to performing various stretches and abdominal exercises.
Use the Water
A great way to transition into a more regular and strenuous exercise program is to begin with a water exercise program. Water will ease the stress and pain because it creates a weightless sensation. This allows your body to move more freely without causing too much joint strain. The resistance of the water works to gently increase the strength of your muscles.
Take a Walk
Taking a twenty minute walk every day will work wonders for common back pains. Walking and other simple forms of aerobic exercise work to create strength, encourage good posture and promote a healthy weight. It’s important to wear proper shoes while walking to prevent further back pain issues.
General Exercises to Decrease Back Pain
There are other exercises you can do on a regular basis to relieve back pain as well. You can do crunches, wall squats and lunges. You can also try using a balancing ball instead of an office chair to continually work on building core strength.
As with any pain, you must consult with a doctor if your pain is severe, lasts longer than a few days or is the result of a serious accident. No one should have to suffer from constant pain, and you don’t have to when you follow a simple exercise routine.