Exercises to get rid of back pain-Well, according to the studies, it was out that around 31 million Americans suffered from lower back pain at any time. But the fact is the cause of the pain. Luckily, the pain is by a spasm in a particular muscle which is easy to reduce at home. But for that, you need to perform some stretching exercise at home. It will help you the most.
Here we are with the list of the most effective exercise that will even help you get relieved from the back pain in the less time.
The cat camel exercise
The position is to stand with the help of your hands and the knees in which the knees are hip-width apart, and your hands will be directly beneath your shoulders.
What to do with the exercise?
You need to tighten the abdominal muscles and then round down your spine towards the ceiling to mimic a camel hump. It will help to lower your head. Hold down the pose for the position for at least ten seconds and then keep your body to the rest. Let your stomach fall towards the floor and then stick your tailbone to make a curve with the spine.
Repeat all these steps for at least three times.
The exercise is to strengthen your muscles that will help you to stabilize your spine.
The child’s pose is one of the exercises to get rid of back pain
In the exercise, you will have to sit on your heels and then place your hands on your thighs.
What to do next?
You should take a deep breath and then exhale by extending your arms in front of yourself. If the exercise is comfortable for you, then you can put your head on the floor in front of yourself for at least sixty seconds. Now you can return to your position.
The exercise is to stretch your hips, thighs, and your ankles. It will you to get relieved from the back and neck pain. It will even help you reduce the tension in the lower back.
The prone cobra
The initial position is to lie on your stomach facing downwards. Put your legs straight and your arms on the side. Place your palms up toward the ceiling.
What to do next?
Try to contract your muscles on your lower back and then raise your head and other body parts off from the floor. Now you can rotate your palms such that it will help to point your thumb towards the ceiling. Hold down your body position in the same manner for at least ten seconds. And then return to your original place. Try to perform the exercise fifteen times.
The exercise is to improve the core strength and helps to maintain the best body posture. It also helps to provide depth to your upper back.
The fish pose
In the pose, you need to lie down with the bent knees and the soles flat on the ground.
What to do next?
You need to lift your pelvis from the floor with your palms facing downwards. Your forearms and the elbows must be on the side of your body posture. Breathe in and then lift up the upper body from the floor. Now bring the head back to the level gently. Now straighten your legs such that you might feel comfortable. Otherwise, keep them in the bent position.
Hold down yourself for fifteen to thirty seconds. Now exhale and return to the original position.
The fish pose will help in stretching the muscles, shoulders, chest, and the front body. It will improve better breathing conditions.
Piriformis stretch
Initially, you need to sit on the chair with your back straight. Your feet must be flat on the floor which must be shoulder width apart from each other. Your hands must be there on your hips.
What to do next?
Try to place the ankle on the right thigh that must be close to your knee. Now try and put the left hand on the left heel and then press the left leg towards the floor.
Increase the pressure such that you might lean on your chest toward the left knee. Hold down yourself for thirty to sixty seconds and return to the original position.
The exercise will help you to stretch your back, ankle, and your knee.
