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Long sitting hours, lack of exercise and low body flexibility are the key reasons behind back pain. We don't realize that poor posture can sometimes become so problematic that we need to visit a doctor for back pain treatment. To overcome this problem, you can follow a healthy fitness regime like regular exercising. In this blog, we will discuss some of the exercises that will help you overcome back pain.
Key Exercise to Avoid Back Pain Treatment
#1. Stretches for alleviating lower back pain
If you are suffering from a lower back pain problem, then the following set of exercises will help you with the same.
#2. Back Flexion Stretch
This is a simple exercise for which you need to lie down on your back and pull both the knees toward the chest. At the same time, you must also bring your head forward, and do so till the time you feel a comfortable stretching position across the mid and lower back. This will help in relaxing your muscles and thus help in back pain treatment.
#3. Knee to Chest Stretch
Another exercise that can help in back pain treatment is to do knee to chest stretch. You need to lie on your back with bent knees and get on the floor for this exercise. Now pull the knees towards the chest by putting pressure on the glutes. We often ignore glutes muscles and this can also lead to back pain. This simple exercise can easily help focus on your lower back pain and get rid of it.
#4. Kneeling Lunge Stretch
Another exercise that you can do is the kneeling lunge stretch. In this, you have to keep your one leg ahead while keeping the foot flat on the ground. While doing so you must ensure that the weight is equally distributed on the hips. Now place both your hands on the top of the thigh and then lean the body forward. This stretches the hip flexor muscles.
#5. Piriformis Muscle Stretch
You need to lie back with bent knees and heels on the floor. Now bring one leg over the other, while keeping the ankle in the rest position on the bent knee. After this, pull the bottom knee towards the chest until you feel the stretch on the buttock.
#6. Hamstring Stretch
Another exercise that is most effective in back pain treatment is hamstring stretch. If you follow this exercise for 30-60 seconds regularly, then you can see some noticeable results. You can do this exercise while sitting or standing. Since most tend to sit for long hours, we will highlight how you can do a hamstring stretch while sitting. All you need to do is place one leg straight out on another chair in front of the body. Now reach towards toes and stretch one leg at a time.
These are some of the common exercises that you need to follow for back pain treatment. Exercising and stretching regularly ensures that you don't feel the pain, and your body also remains flexible. When the back pain issues persist you must consider visiting a doctor for this. If you are looking for an alternative back pain treatment, then you must consider visiting a physiotherapist who can help you with this.
What's next?
You must not ignore the back pain issue, especially if the problem is persisting in the long run. Improper posture and long sitting hours are the key reasons behind it. Once you start exercising and practicing it regularly, you can certainly get relief.