Effective Stretching Exercises to Relieve Backache

Backache is a condition when a person experiences pain in the back because of different reasons. This is something that can be caused by the activities that you do regularly or your posture. If you are experiencing this condition, you can do these exercises in order for you to relieve the pain:

Knee Rolls

This is one of the exercises that can be easily done without the assistance of other people. This exercise aims to stretch and to mobilize your spine. This way, you will be relieved from the pain. In order for you to start with the exercise, you need to lie down in a flat surface. You have to make sure that your head is elevated. You can use a book or a cushion as a pillow. Keep the upper part of your body in a relaxed position. Your back should be resting in the floor without any feeling of discomfort. On the lower part of the body, you need to keep your knees together and bend it.

Knee Roll Exercises
Knee Roll Exercises

Here is how you are going to do it; roll your folded knees on one side. Your pelvis should follow. Your back should be stretch and your shoulders should still be in the same position. After one deep breath of stretch, you can go back to your original position and do the same thing on the other side. You can do this ten times on alternate sides. Make sure that when you are doing this, you are not feeling uncomfortable.

Deep Breath for Abdominal Strengthening

This is an exercise that is done in order to support and to strengthen the muscles that are located around your spine. Again, you need a space where you can freely lie down with your head elevated. You can use a book for this purpose. All you need to do is to lie down in a relaxing position. Your shoulders should be resting on the floor. You have to bend your knees while you keep them apart. In order for you to start, you should breathe out and try to draw both the muscles of the lower abdominals and the pelvis. Hold your breath and feel the contractions as you are feeling the muscles in your abdomen. You can do the breathing for 10 times before you relax.

Deep Breath for Abdominal Strengthening
Deep Breath for Abdominal Strengthening

In this exercise, you have to make sure that your shoulders are relaxed and the only thing that is being pressured is the lower part of the body. You can do this up to five times for better result.

Extending the Back (Back Exercise)

Again, this is an exercise that can help you stretch your spine in another manner, backwards. Just like the other exercises that are presented above, you need to be in a surface where you can easily lie down and move. In this exercise, you should lie down with your stomach facing the floor.

Back Exercise
Extending the Back (Back Exercise)

You should do this while your elbows are supporting your upper body. In order for you to do this, you should fold your arms with your palms facing the ground. In order to perform this exercise, you should arch your back as you push your hands down. You know that you are doing the right thing when you feel like your stomach is being stretched gently. When you have already arched your body, you should stop and hold your breath for five seconds. After that, release your breath and go back to the starting point. You can repeat this ten times.

Aside from the exercises that are given above, there are also other things that you can do in order for you to make sure that you will not be experiencing the pain that is being brought by backache. Here are some of the tips that you can consider:

  • You Should Limit Your Bed Rest. Many people believe that bed rest is what they need when they are experiencing backache. This is something that is not really true. According to the experts, the people who are resting because they suddenly feel pain in the back experiences more pain. If you want to eliminate backache, you have to be active. You should keep moving and consider exercising regularly.
Bed Rest
Take a Better Bed Rest
  • Maintain a Good Posture. Another reason why people experience backache is their posture. Slouching is a common practice that a lot of people do especially when they are working in front of the computer. You have to be conscious about your posture and you have to make sure that you are standing and sitting properly. This is the best way for you to avoid backache.
Posture of Human Body
Maintain a Good Posture

Backache is something that cannot be avoided especially when you are a person who is working everyday. Keeping a healthy lifestyle by adding exercise to your daily routine is one of the best ways for you to make sure that you will be able to get away from this condition.

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