Back pain is one of the common puzzle in people especially when we lead life with stress and tension. Back pain is a daily trouble that some of the people suffering this since a long time. The main causes of back is carrying a wrong body position. That we adopt it when we sitting somewhere and on many ways while we walk. It is easy to understand that why low back pain is one of the main causes of sickness.
Lower back pain
Lower back pain is a small issue for people but if this problem will increase if don’t take any step. then day by day it will be more harmful than before. It affects the majority of people life. It can be reason by the wrong position when sitting or standing with wrong positions, bending uneasily, or getting up It affects the majority people life inaccurately. If you suffer from lower back pain, you may follow our lower back pain relief exercises to get cure from back pain quickly. The exercises could begin with walking around the house or some exercises or stretching with some formal movements. Here we have described about how to reduce lower back pain?
10 best exercises for lower back pain
1. Knee stretch exercise on chest
Lying on your back with knees bent and feet resting on the floor keep your back always on the floor. With your legs bent, turn your legs to the side. Try to down lower you as much as possible and without taking off the upper back of the floor. Stay at the position for 10 seconds. Return to the starting position and turn to the opposite side. now Repeat it at 8 times on each and every side.
2. Triangle Position
These positions allow you not only to get a great stretch for your lower back, but also for your lateral muscles. To begin this position, you must enter a shoulder-kit position. Raise your arms at shoulder height then they will parallel to the ground. Now, turning the left foot, exhale and bend the trunk to the right and bend the hips. Therefore, your hand can touch the calf. The ankle is depending on the depth that how much you want to stretch. As you exhale, you return to an initial position and lower your arms. the position between knees and hands on the floor and back straight. The hands should be parallel to the shoulders and knees. The backside of your body should be in a straight position. As if it were a board to later, make a slight arch to stretch the muscles.
3. Looking down position like a dog
This position is well known as yoga. This position is one of the best way to relieve lower back pain. It will give you a long deep and gentle stretch. Move your face at down with your feet and hands on the ground. Your back is straight or slightly arching. This movement will allow relaxing all the muscles of the back, from the neck to the lower back. At the same time stretch your tendons and calf muscles and strengthen the muscles of the arms. Now Start moving with your hands and knees, feet shoulder-width apart. As you exhale slowly, you will raise yourself on your toes and slowly lift your buttocks off the ground. So your body bends in the shape of an “A”. The hands and feet must support your weight. Hold this position for several minutes, breathing and easily, then slowly return to the canvas with gentle movements.
4. The exercises of back down
It is one of the useful exercises to relieve back pain easily. This movement consists of standing with your legs together bringing your chest to your knees. If possible, the two of the hands should touch the toes to achieve a better stretch in the back.
5. The Crab Exercises
Support your feet and hands on the floor with your back to the floor facing the ceiling. From this position, raise the hips to keep your body in a straight line from the knees to the head. When you have achieved this position, strongly squeeze your abs, and hamstrings for 5-6 seconds. Now Return to the starting state and do it again. Minimum you should bear this exercise 8 times.
6. Stretching the hamstrings
Sit on the floor, with your back straight and your legs straight. Inhale deeply and, as you exhale, lean forward. Reach the toes with your hands. Push from the clavicle towards the feet. Stay in this mode for half a minute.
7. Commission weight without penalizing the lower back and The Secretary Crossing of legs
To remove tension the when lumbar muscles carrying weight, that time separate the legs a little bit. Lower the body by flexing the knees never the spine. Raise little by little with the object caught with the hands and stuck to the body. Repeat when you leave it on the ground. Avoid lifting weights above the shoulders seek help when you need to lift from heavy objects. Stretch one leg and cross the other until you put your foot on the ground. Once there, with the arms touch the knee you will push the crusade backward. You should repeat it 3 times with each leg.
8. Stretches the muscles and separates the back
Put yourself on your knees sitting on your heels. Slowly move your body forward until your hands and forearms are supported fully on the floor. Drop your head between your shoulders, hold the stretch for about 30 seconds, and repeat again.
9. Gluteal Stretching
lie down for awhile with your knees bent at a 90-degree angle. Raise the left leg and rest the ankle on your right thigh. Next, cover your hands around your right thigh. Pulled it close to your body, and hold for 20-30 seconds. Repeat this 3 times, and then change the leg position. Now it’s time to lie on your stomach. We will try to tighten your body to avoid future pain. That s why we are proposing you to back stretching exercises. You should support yourself with the forearms and the tips of the feet and hold for about 15 seconds or 30.
10. Lumbar and oblique
Stand with your legs and spread to the width of your hips, makes your abdomen tight and back straight. Raise both arms and go tilting the body forward until trunk and arms are at right angles to the legs. You should try to strengthen the lumbar and the obliques of the waist performing exercises. That strengthens this part of your muscles. For lower back, lie on the floor with arms extended forward, raise the trunk a minimum of 8 times. Do it again the exercise three or more times. For the oblique, lie on your side and hold your feet under a sofa. Elevate your body properly. Perform continuously in 8 times. three times on each and every side.
These are the most influential exercises to relieve from back pain. When you will practice these exercises, you can hypothesis the differences. The best way to overcome lower back pain is to perform the above mentioned exercises. Those steps of exercise will help to maintain a proper body features. These exercises will clearly show you how to avoid back pain. If you are suffering back pain since long time, then these exercises can help you stretch your muscles gently. We hope that you already known briefly about lower back pain exercises how to avoid back pain. but remember one thing that It is important to talk with doctor before practicing these exercises. That is it appropriate or not. You should definitely discuss a plan for care because IT combines these exercises with the use of anti-inflammatory medications, muscle relaxants, and other hot or cold applications to help treat this condition.