Back pain is a common illness that affects many people. Most of the time our responsibilities in the school or at work hinders us from having a healthy lifestyle, especially practicing regular workout.
People nowadays tend to go to the gym because of the latest trends they see on social media. Individuals are looking for extreme exercises because of three reasons. First is to achieve good health, second is for ultimate bodybuilding and third is just for the thrill that you can do such kind of activity.
Exercise is good for everyone. But you must be responsible and look for a program that is suitable for your needs. Learn how to manage the aching and lots of body pain especially when you are new to this routine.
Achieving healthy body goals cannot be seen overnight. Exerting a lot of effort and conditioning your physical and mental health is of great importance.
Sharp pain is not avoidable especially when you exercise. Your body adjusts just like how you adjust to your new activity.
Exercise Routines that will Help Alleviate Back Pains
Read also: back pain
- Partial Crunches
Most of the exercises won't do any good with backaches and should be avoided when you have serious low back pain. Partial crunches can help improve your back and stomach muscles performance. Lie down carefully with knees bent and feet flat on the floor. Slowly cross your arms over your chest or put hands behind your neck. Tighten and put pressure on your stomach muscles and raise your shoulders off the floor. Exhale as you raise your shoulders. Never lead with your elbows or use arms to pull your neck off the floor. Repeat 8 to 12 times. Proper execution prevents too much pressure on your low back. Your feet, tailbone, and lower back should stay in contact with the mat at all times. Feel the back pain relief each time you do the crunches.
- Bridging
Place a yoga mat on the floor. Lie down on your back with knees bent and just your heels on the floor. Push your heels into the floor, swiftly squeeze your buttocks, and lift your hips off the floor until shoulders, hips, and knees are in a straight line. Hold about 5 seconds, and then slowly lower hips to the floor and rest for 10 seconds. Repeat 8 to 12 times. Do not arch your lower back as your hips move upward. Avoid overarching by contracting your abdominal muscles prior to and throughout the lift.
- Hamstring Stretches
Find a comfortable place or put a yoga mat on the floor. Lie down on your back with and bended knee. Hoop a towel under the ball of your foot. Straighten your knee and gently pull back on the towel. You should feel a tender stretch down the back of your leg. Hold for at least 15 to 30 seconds. Do 2 to 4 times for each leg. This will get rid of your back pain down to the leg muscles.
- Wall Sits
Breathe in and breathe out. Stand 8 to 10 inches from the wall and then lean back until your back is flat against the wall. Carefully slide down until your knees are slightly bent, pressing your lower back into the wall. Hold for a count of 10, and then slightly slide back up the wall. Repeat 8 to 12 times.
Change your usual routine and improve your physical condition. Remember that a healthy lifestyle is the key to a happier life.
