Easy back pain relief exercises | Exercises for lower back pain relief

Back pain is pain felt in the back that usually originates from the muscles, nerves, bones, joints or other structures in the spine. Back pain occurred on sudden onset is a chronic pain and it radiates into the arms and hands as well as legs. The spine is a complex interconnecting network of nerves, joints, muscles, tendons and ligaments, of which are capable of producing pain.

The back is a complicated structure built around the bones of the spinal column which consists of 24 bones (vertebrae) sitting one on top of another. The bones are connected by discs at the front and facet joints at the back. The discs help to absorb loads on the spine and give the spinal column it flexibility.

Back pain is caused due to sprains and strains. It is more likely that an awkward movement has pulled a muscle or sprained a ligament. Staying active and getting on with normal activities to deal with back pain. Back pain is sometimes linked to pains in the leg which are called sciatica, which is a nerve that runs from the spine to the leg. Other symptoms include numbness and tingling in the legs and feet.

Back pain can be divided into neck pain, middle back pain and lower back pain. Back pain is caused due to soft tissues such as muscles, fascia and ligaments.

Neck pain

Neck pain may cause pain somewhere else not in your neck, but you find it in your shoulders and hands.

Middle back pain

Mid-back pain is often caused by poor lifting. Some people bend and straighten tiny mid-back joints, rather than establishing the spine and using big, powerful ankles, knees and hips to do most of the moving.

Lower back pain

The muscle tone in your lower backs is changing step by step as we move weight from one leg to the other. Muscles and joints can alternately engage and let go. The muscles can rest regularly.

Back pain can be overcome by following ways

Exercise

Exercise by ease stiffness and pain, build up muscle strength and improve your flexibility and general fitness.

Medication

Painkillers like paracetamol and ibuprofen may help you control pain. Avoid ibuprofen or aspirin if you’re pregnant or have asthma, indigestion and ulcer. As medication can have side effects, so you should read the label or check with your pharmacist.

Physiotherapy

Physiotherapy can help you to manage pain and improve your strength and flexibility. The Physiotherapist can provide a variety of treatments to get you back to your normal activities.

Yoga

Yoga can help with moderate back pain. It may be the stretches, more than the mental relaxation that helps most. Yoga could reduce pain and depression and improve function in people with low back pain.

Simple exercises for back pain relief

Back stretch to lower back pain relief

Lie on your back, hands above your head. Bend your knees and roll them slowly to one side, keeping your feet on the floor. Hold for 10 seconds. Repeat 3 times on each side.

Deep lunge to prevent back pain

Kneel on one knee the other foot in front. Facing forwards, lift the back knee up. Hold for 5 seconds. Repeat 3 times on each side.

One leg stand best solution for back pain

Holding onto something for support if needed, bend one leg up behind you. Hold for 5 seconds. Repeat 3 times on each side.

Pelvic tilt to relieve from back pain

Lie down with your knees bent. Tighten your stomach muscles, flattening your back against the floor. Hold for 5 seconds. Repeat 5 times.

Knees to chest for fitness

Lie on your back, knees bent. Bring one knee up and pull it gently into your chest for 5 seconds. Repeat up to 5 times on each side.

You can get rid of back pain by staying active. Bed rest for more than a couple of days makes it harder to get going. Gradually increase your normal activities and do regular exercise.

Stretching exercises back pain easy solution

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Stretching serves to loosen up tense muscles and helps to strengthen muscles. Then, depending on the location and cause of back pain, there would be stretches to reduce back pain. The stretching exercise is gentle, so be careful and stop any stretching exercise that results in pain. If you force to stretch, you could do more damage. Regular stretching can ease back pain quickly and effectively.

Hamstring muscle stretching exercise

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The hamstrings can run from the back of the ishial tuberosity to blow the back of the knee. Thus, the responsible for bending the knee is to assist the gluteal muscles that can extend the hip. These muscles are important to stretch that is because too tight and make it nearly impossible to sit up straight. Do not sit with an erect posture and run the risk of early onset of degenerative disc disease and other back problems. This helps to tight hamstring muscles that are closely associated with low back pain. Gently stretch hamstring muscle is to lie on the back and grasp the leg behind the knee with the hip flexed to 90 degrees and knee bent. So, try to use this exercise to straighten the knee with toes pointing back toward you. Stay in the posture for about 30 seconds. Repeat the exercise for 1 – 2 times per day.

Fix your posture for lower back pain relief

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The most and better way to treat back pain is by spending a good amount of time by sitting down, whether it’s at work or during the commute to and from the work. Make sure to sit in a fixed posture, if you are sitting down for long periods of time. This is more harmful than to realize it. So, minimize the impact by sitting them properly. So, you should correct the posture in a chair. You should sit like all the bones in your spine should be lined up neatly, like a stack of perfect aligned blocks. This means that, you should keep your feet flat on the floor and easy to reach, but not to lean forward. This is important to follow this posture to get rid of lower back pain.

Piriformis muscle stretching exercise

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The Piriformis muscle runs from the back of the femur to the sacrum. This helps to tighten the muscle that has been linked to sacroiliac joint dysfunction. This helps in even sciatica type along the sciatic nerve. Lie on your back to stretch the Piriformis and cross the involved leg over the other. Bend both the knees and place both of the hands together under the knee of the other leg. Gently pull the bottom leg toward your chest and hold both the thighs that are closely until a stretch that is felt in the buttock area. Hold in the position for about 30 seconds. Repeat this exercise 1 – 2 times in a day.

Steps for stronger bones

Most studies show building strong bones as a teenager and young adult is the best way to dodge life threatening fractures that effect one in two women. The factors that threaten bone health, speeding mineral loss from the bones or impeding bone repair and rebuilding. The right diet can help in building your bones.
These include nutritional deficiencies, inadequate exercise, hormonal and dietary factors, drugs, and diseases of the thyroid, kidney, liver, or pancreas.

Eat properly

  • It is much better off adding a diet to get 1,000 mg of calcium a day.
  • The best food sources are low-fat dairy such as semi-skimmed milk and yoghurt, as well as bony fish, such as tinned salmon and sardines are also good for bones.
  • Dried fruits such as figs and currants and breakfast cereals and fortified with calcium are also good sources.
  • Leafy green vegetables such as kale, broccoli, and spinach are also rich in calcium.

Get more vitamin D

  • Vitamin D helps the body to absorb calcium. Vitamin D is found in oily fish, our main source comes from the effect of sunlight on your skin.
  • It’s estimated that half of us have a deficiency because we don’t get outside enough or because we always use sun block. As part of its Sunlight Campaign, the National Osteoporosis Society is advising people to catch some rays between May and September to keep their vitamin D levels topped up.
  • Just 10 minutes of sunlight a day on bare arms and your face can cut your risk of bone fractures by a third.

The right moves

The vital way to boost your bones is weight-bearing exercise —basically anything that has you upright and stretching your muscles. Good choices include aerobics, dancing or brisk walking.
“Research shows that if you don’t exercise you end up weeing out all the calcium you take in instead of storing it in your bones,” warns Prof Skelton. “Ideally we should aim for 150 minutes of moderate activity per week.
“ Put simply, the more hours we spend on our feet, the fewer bone breakages we should have in later life.”

Quit the cigarettes and booze

People who smoke have significantly lower bone density, while drinking more than seven alcoholic drinks a week can prevent your bones from absorbing the maximum nutrients from your food.

Watch your stress levels

“High levels of stress make the body produce the hormone cortisol, which causes bone loss,” says Prof Skelton.
“Over a long period this can increase your risk of osteoporosis. Yoga, walking the dog or listening to music can all help bust stress.”

High milk consumption may not cut risk of bone fractures

Milk is rich in calcium; a key component of bones may increase risk of fractures by over consumption.

A study in the British Medical Journal suggests, drinking lots of milk may not lower the risk of fracturing bones

The research, conducted in Sweden, found that women who drank more than three glasses of milk a day were actually more likely to break bones than those who had less consumption of milk.

The researchers cautioned that their work only suggested a trend and should not be interpreted as proof that high milk consumption caused fractures.

Factors such as alcohol and weight were likely to play a role, they said.

Twice the chance

Milk has been recommended as a good source of calcium for many years, but studies that looked into the link between milk and fewer fractures had conflicting results.

A team of scientists in Sweden examined the dietary habits of 61,400 women in 1987 -1990 and 45,300 men in 1997 and then monitored their general health for years afterwards.

Participants were asked to complete questionnaires on how frequently they consumed common foods such as milk, yoghurt and cheese over a one-year period.

Participants were asked about how frequently they consumed common foods such as milk, yoghurt, and cheese over a year period.

In the 20-year follow-up period, the women were monitored; those who drank more than three glasses, or 680ml, of milk a day were more likely to develop fractures than those who had consumed less milk.

The high-intake group had a higher risk of death too.

“Women who drank three or more glasses a day had twice the chance of dying at the end of the study than those who drank less than one glass a day,” said Prof Karl Michaelsson, lead researcher at Uppsala University.

“And those who had a high milk intake also had a 50% higher risk of hip fracture.”

The men surveyed showed a similar, but less pronounced, trend, 11 years after the initial survey.

Opposite pattern

When fermented milk products such as yoghurt were considered, the opposite pattern was observed – people who consumed more had a lower risk of fractures.

Prof Michaelsson says the findings could be due to sugars in milk, which have been shown to accelerate ageing in some early animal studies.

“Our results may question the validity of recommendations to consume high amounts of milk to prevent fragility fractures.”

“The results should, however, be interpreted cautiously given the observational design of our study.”

He also said “Dietary advice should not be changed until more research had been conducted.”

The study was of limited use. “We do not have a feel for the influence of physical activity or other lifestyle habits important to bone or overall mortality,” said by Prof Sue Lanham-New, from the University of Surrey.

“And the effect of increasing body mass index has not been fully investigated in this study.”

“Milk and dairy products in the UK provide 50-60% of the calcium in our diet.”

“We know that low calcium intake (less than 400mg a day) is a risk factor for osteoporosis.”

“Individuals should still be encouraged to consume a balanced diet from the five key food groups of which milk and dairy are key.”