We all know the importance of exercise and the need to include it in our daily routines. Exercising everyday helps to have a healthy body and mind and prevent many health-related problems. However, due to today's fast-paced life, exercise routines are often skipped leading to many problems. Professionals who spend hours before the computer pay little heed to the importance of exercise. Complaints about back pain and aches are on the rise, with painkillers being the main source of relief. Computer professionals particularly complain about many issues related to the lower back. Chronic lower back pain happens when a person spends too many hours in one position or even due to incorrect posture. However, lower back pain can be cured and even prevented with some basic back exercises. Use these exercises to cure the problem in a natural way.
Exercises to Reduce Lower Back Pain
Stand straight with your arms at the side. Then, exhale and move your arms towards the upper side. Breathe in and then exhale and bend forward. Let your hands touch the floor. Knees can be bent slightly. Now, inhale as you come up and stand straight with a flat back. Then exhale and do a forward bend. Once again inhale and come back into the starting position and sweep the arms upwards. Let the palms touch. Do these 8 times in the initial period. Increase the count later on.
Bend on the floor placing your weight on the hands and knees. Hands should be underneath the shoulders. Knees should be bent beneath the hips. Raise head towards the upper side and meanwhile, raise the hips as well. Let the stomach drop towards the floor. You need to hold this position for only 5 seconds. Do this exercise 8 times and increase the count only when you can manage it comfortably.
Stand straight with the feet wide apart from each other. Bend the knees. Bring your arms towards the front side of the chest area. Slowly twist your torso to the right side. While doing so, squeeze the abs. Now, twist to the left and repeat. The turns should be slow. Do not overstretch the body. Do 8 repetitions for each side. Increase count gradually.
Lie flat on the back. Roll a small towel and place it under the curve of your spine. Keep the left leg straight down. Bend the right hip and point foot towards the ceiling. Use your hands to hold the right thigh. Elbows should be straight. Try to straighten the knee. While doing so, you will feel a stretch on the backside of the thigh area. You need to hold this position for at least 30 seconds. Repeat procedure for the other leg. Do this exercise only twice for each side. Increase count gradually.
Lie flat on the floor. Bring the knees towards the upper side. Bend them at 90 degrees and keep the arms outstretched, touching the floor. Now, contract the abs. Turn towards the right side bringing your knees in the same position, but on the floor. Then, bring the knees back to the center position and lower them towards the left side. Do this exercise 8 times for each side. Increase count gradually with sessions.
Use these exercises to strengthen the muscles and cure such chronic pain. With regular exercise, you can get relief from back pain without the need of any medications!