Back pain is the most debilitating factor in the world, with approximately 90% of adults suffering at some time in their lives. It is also the most common cause of work-related disabilities and a major contributor to lost workdays.
We have put together a 15-minute daily routine that will not only help you get rid of the back pain but also prevent it from happening again. Remember to do some warm-up exercises before starting.
Exercise To Getting Rid of Back Pain
Hamstring Floor Stretch
Steps:
- Lie on your back with a bent leg.
- Using a straight rope or with your hands, pull the straight leg up and toward the head. Pull until you feel a comfortable but difficult stretch.
- Hold for 30 seconds and do the same with the other leg.
- Repeat this twice.
What it does: hamstring stretches can reduce back pain by stretching the thigh muscles. Longer muscles relieve pressure in the lower back and relieve pain.
Lying Spinal Twist
Steps:
- Lie on your back, with your arms stretched to the sides, perpendicular to the head.
- Lift the right leg and use the left hand to pull the right leg over the left leg and toward the floor on the left side.
- While doing this, slowly turn your head to the right side.
- Remain in this position for 30 seconds.
- Now slowly return to the original position and repeat on the other side.
- Repeat it twice.
What it does: It works by releasing tension in the lower back and strengthening the shoulders. It also stretches the supportive vertebral muscles.
Psoas Stretch
Steps:
- Start standing
- Move the right leg forward and the left leg back while bending the right knee. Keep the upper body straight.
- Hold this position for a few seconds and lower your left knee to touch the floor.
- Now move the upper body forward, keeping it straight.
- Using your left hand, pull your left heel up.
- Hold for 30 seconds and change.
- Repeat twice.
What it does: The main task of the psoas muscles is to flex the hips to lift the thighs towards the trunk. They also help stabilize the spine. These muscles come into play when we move, but they are negatively affected if we sit too long.
If these muscles shorten or tense, it can cause back pain. Stretching the psoas stretches and strengthens the muscles of the psoas.
Cow Cat Pose
Steps:
- Be four. Place the wrists under the shoulders and knees on the hip.
- Breathe and arch your back and look at the sky.
- While exhaling, move your back up, turn them and try to look at your belly button.
- Do this for a minute.
- Pause for 30 seconds and repeat again.
What it does: This posture increases the flexibility of the neck, shoulders, and spine. It also stretches the muscles of the hips, back, abdomen, chest, and lungs. It helps relieve the stress of menstrual cramps, as well as low back pain.
Cobra Pose
Steps:
- Lie on your stomach with your palms on the floor next to your chest.
- Now slowly lift the upper body and arch. Do not press the floor too hard with your palms and bow just until you feel comfortable.
- Hold for 30 seconds.
- Repeat 4 times.
What it does: This yoga pose stretches the shoulder muscles, eliminates stiffness in the lower back and flexes and strengthens the spine. It also relieves you from stress and fatigue.
Knee-to-chest Stretch
Steps:
- Lie on your back, lift your right leg and use both hands to pull it towards your chest.
- Hold for 15 seconds.
- Switch to the other leg.
- Repeat twice.
What it does: it helps to stretch the lower back, hamstrings, and buttocks. Stretching makes you more flexible and increases the range of motion in your joints.
Downward-facing Dog Pose
Steps:
- Stand on all fours, with the wrists separated from the hips.
- Now lift your hips to the sky. Focus on your breath.
- Remain in this position for 15 seconds.
- Return to the natural position.
- Repeat it once.
What it does: This posture relieves back pain, stretches and strengthens the shoulders, hamstrings, calves, arches, and hands, which helps stabilize the spine.
Wide-angle Seated Forward Bend
Steps:
- Begin by sitting in a wide leg position. Keep your thighs high and sit tall.
- Inhale and raise your arms above your shoulders.
- Exhale, slowly slide your left arm toward your left leg and try to reach your toes. If you can’t reach your toes, don’t worry, with time and practice you will succeed.
- Stay in this position for 15 seconds and return to the neutral position.
- Repeat the same for the right side.
- Repeat it once.
What it does: This exercise helps stretch the lumbar quadratic muscle and relieve back muscle pain.
Have you ever struggled with back pain? What do you do to make it disappear? Try our 15-minute routine and tell us how you feel!
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