Back pain is one of the most common chronic pain problems nowadays. Actually, generally known to affect primarily older people, millennial are also complaining of back pain. Although sometimes is just a muscle contraction, or the result of intense workout and lifting, other times it could be worrisome.
If your back pain is chronic and impeccable, definitely seek medical advice. Nevertheless, if it happens after some serious physical effort, you can treat it at home. Here are 5 simple exercises to ease back pain.
Stretching
Especially hamstring Stretches, which are found to be an excellent workout to your spinal joints. They workout the back of your leg as well, where some muscles that support the lower spine of your back are. Release the tension through lying on your back with one knee bent. Then, stretch your knee as much as you can, and hold the stretch for 20-30 seconds, each leg.
Pelvic Tilts
Pelvic tilts are really important, as they focus on pelvic area. In addition to being a good workout for when on your period, it helps you ease back pain. This workout is designed to strengthen your pelvis, which often works in concrete with the core muscles along your spine.
Back Extensions
Press-up back extensions are the best medicine to ease your back pain. You can do this exercise in 3 simple steps. First, Lie on your stomach, and put your hands underneath your shoulders. Start pushing down on your hands, and set your elbows on the floor right under your shoulders.
Wall Sits
Health experts always recommend not to sit too much, since we never sit the right way. So, try wall sits, as they will put your body in the correct sitting position, with your back and neck straight. You can try them by standing with your back facing the wall, then lean in until your spine is straight against the wall. Hold this position for 10 seconds, and repeat 5-8 times a set.
Swimming
Swimming is another great workout to ease back pain. It’s an ensemble of low-impact aerobic moves, which are easy on your back and spine. The buoyancy of the water supports your body’s weight, reducing stress on your joints and spine and allowing for greater range of motion.
Photos: Pixabay.