Eliminate Back Pain With Simple Exercises

Did you know that stretching can help you avoid surgery? There are 30 million Americans who suffer from low back pain, and only 10% of them need surgery. If you don’t have a slipped disc or pinched nerves, then you most likely have inflamed muscles, or the culprit is tight.

To your surprise, the inflammation is not there because of strain on the back muscles, but a strain or injury to the spine, affecting one of the five “motion segments.”

The motion segments are made to bend forward and back or side to side, and they consist of a disc, two vertebrae and the joints that connect the vertebrae to the disc.

These segments’ disc can be damaged in many ways like lifting something the wrong way, twisting too far, sitting for an extended period or even sneezing too hard. These actions might cause the surrounding muscles to contract, protecting the spine from injuries.

The contraction and the muscle inflammation are the main reason to produce the intense back pain that many Americans got used to it.

 

What to do when back pain strikes

Back pain that was caused by inflammation can subside on its own after three to six weeks, but the healing process can be faster if you decide to take ibuprofen (Motrin) for some days after injury; this will help to reduce inflammation. You can also get massage therapy that will increase healing blood flow to the loosen knotted muscles.

In this article, we are going to introduce you to some exercises that might help you reduce or even eliminate your back pain. You won’t believe it, but stretching increases blood flow to these specific muscles, contributing to reduce the inflammation that caused the pain and tightened back muscles.

 

Getting Started

To prepare for the back stretch routine, you should learn a simple approach that will stimulate your core (pelvic, back and abdominal muscles). Being one of the best ways to protect your spine, exercises that strengthen the core and abdominal contractions are the easiest to do.

The first thing you can do is to lie on your back and place your hands on your pelvis right next to your genitals. Imagine that someone is going to punch you in the belly, feel how your lower abdomen is going to tighten protectively.

If you want to make a full abdominal contraction, you can combine the Kegel movement (Tighten your pelvic floor muscles. Hold tight and count to 8) while tightening your lower abdomen. Then, continue to hold the full abdominal contraction during all of the stretches we told you about in this article.

 

Easy Back Stretching Routine

We are going to present you a routine that can be done daily until your back pain eases. You can also continue doing it several times a week in order to prevent recurrences. By doing this so, you make the muscles stronger and your lower spine becomes less prone to painful, back-tightening strains.

 

Hamstring wall stretch

To start this exercise, you have to lie face-up on a folded blanket (or a carpeted floor), while you position your body perpendicular inside a doorframe. Move your right leg and place it through the door opening. Move your buttocks closer to the wall and bring the heel of your left foot up against the wall and make it straight. Next, slide your right leg up on the floor until it’s straight. You might feel a stretch in the back of your left leg. Hold it like this for 30 seconds and repeat twice on each side.

 

Knees to chest stretch

Get on your back with your feet flat on the floor and bend your knees. Pull your right knee to your chest using your hands. After this, try to straighten the left leg on the floor. Keep your right knee stuck to your chest and continue to stretch for 20 seconds while switching sides; repeat. When you are done with this, do the stretch as you hold both knees to your chest for about ten seconds.

 

Spinal stretch

When you lie on the floor, extend your left leg straight and then pull your right knee to your chest, just like in the Knees to Chest Stretch exercise. After you are done with this, put your right arm out to the side. Use your left hand and slowly pull your right knee to your left side but make sure that your right foot rests on the back of your left knee. After all of this, move your head toward your right side and hold it like that for 20 seconds. Reverse the movements and repeat.

 

Gluteal stretch

Stay on your back with your feet flat on the floor while your knees are bent. Move your right leg over your left while you rest your right ankle on your left knee. After that, grab your left thigh using your both hands and bring the legs toward your body. Hold it like this for 30 seconds and switch sides after you are done.

 

Hip flexor stretch

Kneel on your left knee (you can use a soft pillow for comfort) with while you bent your left leg 90 degrees in front of you and your foot flat on the floor. Put your left hand on your waist and your right hand on top of your right leg. Breathe and then, lean forward into your left hip. You will feel a stretch in front of your left hip. Hold it like that for 30 seconds then switch the sides and do it again.

 

Quadriceps stretch

While you stand, hold on to the back of a chair with your right hand as your balance. Grasp your left foot using your left hand and pull your left leg gently, back and up. Make sure your toes are pointed upward. Keep your left knee close to your right leg and hold it like that for 30 seconds. Do it again using the other side. Repeat.

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