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Back Pain Exercises

Back pain is a severe problem with people from all group. Previously doctors used to used complete rest during this situations but now with the advancement of research and studies some physical exercises are prefered as therapy. Stay active and keeping doing your regular activities along with some of the exercises discussed below.

When we talk about back exercises, we generally mean few simple exercises and stretching of the soft tissues - the muscles, ligaments and tendons - in the back, legs, buttock, and around the spine. Generally the limitation in the motion of the spinal column and its contiguous muscles, ligaments and tendons makes your back pain more worse. Hence stretching offers you great sort of relief.

While stretching always prefer to wear comfortable clothes that won't bind. Do not force the body into difficult positions and stretch slowly on a clean flat surface. Try to hold your stretches for a minimum of 20-30 secs, so that your muscles or joints become more loose. Give just 20-30 minutes daily and stay away from back pain.

Important Exercises for Upper Lower Back Pain

Leg Reach

Sit down supporting on your hands and knees, look down at the floor. Holding your body taut, slowly extend one leg straight out behind you and hold for 5 seconds and repaet the same for atleast 5 times on each side. Always choose an open space for this exercise.

Ankle Pumps

Lie flat on your back, flex your ankles, pointing the toes towards you and then take away from you. Repeat this exercise for atleast 10 times for an effective result.

Pelvic Tilt

First of all lie on your back and bend your knees and then put your feet flat on the floor at hip wide. Try to bring your knees closer first together and than your feet. Put your arms next to your sides and flatten your back against the floor. Hold on in the position for few seconds and then repeat the exercise for 5 times.

Heel Slides

First lie flat on your back, bend one knee, keeping the heel on the floor itself. Come back to normal position and then repeat the same exercise for atleast 10 times for alternate legs.

Knees to Chest

Lying on your back, bend your knees and put your feets flat on the floor with your arms next to your sides. Raise your knees together and pull them to your chest with your arms and hold for atlest 5 seconds. Now slowly lower one leg to the floor and then the other. Repeat this exercise for 5 times.

Hamstring Stretch

First lying on your back, bend your knees and hold one leg up with your hand behind the knees. Straighten your leg until you can feel a stretch in the large muscle in the back of your thigh. Hold for 20 seconds and do the smae for the other leg. Likewise repeat the exercise for minimum 5 times.

Leg Reach

Begin on your hands and knees, looking down at the floor, slowly extend one leg straight out behind you. Hold for 5 seconds, come to original position and do the same for the other leg. Repeat the exercise for 5 times on each leg.


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