How to relieve back pain from exercises at home.

How to relieve back pain from exercises at home.
5 min read

When you are tired or often complaining about back pains and muscle aches, it is a sign that your body is trying to tell you that you need to strengthen and get better. Some may feel that since they are experiencing backache, they rest a bit more, but it's the other way around. Once you have relaxed your body, it is time for you to strengthen those muscles. Indeed, if the pain is too much, you can get it properly diagnosed by a doctor, but even with proper medications, the practitioner would also prescribe some exercises or physiotherapy. But with Stretch it App, you don't have to go anywhere. Our team of experts will help you plan your fitness chart and routine as per your comfort and convenience and help you feel relieved from your backaches and pains. But before we explain how we can help you get better, let us understand why you are experiencing backache in the first place. 

Why am I experiencing backache? 

Before our experts can plan your fitness regime, it is very crucial to understand the root cause of your back pain. Here is the list of reasons why you are facing backpains- 

  1. Muscle or ligament strain: Straining the muscles or ligaments in your back due to overuse, improper lifting techniques, or sudden movements can cause pain.
  2. Poor posture: Sitting or standing for more extended periods can lead to back pain. Poor posture puts additional pressure on the back muscles and spinal discs, causing strain and discomfort.
  3. Spinal problems: Issues with the spine, such as herniated discs, degenerative disc disease, or spinal stenosis, can cause back pain. These conditions can pressure the spinal nerves, causing pain, numbness, or tingling sensations.
  4. Osteoarthritis: Osteoarthritis is a degenerative joint disease that can affect the joints in the spine. This condition can cause inflammation, pain, and stiffness in the affected area.
  5. Sciatica: Sciatica is a condition that occurs when the sciatic nerve, which runs from the lower back down to the legs, is compressed or irritated. This can cause pain, numbness, or tingling in the lower back and legs.
  6. Scoliosis: Scoliosis is a condition that causes the spine to curve abnormally. This can put additional pressure on the back muscles and cause pain and discomfort.
  7. Lifestyle factors: Lifestyle factors such as lack of exercise, poor diet, and smoking can contribute to back pain. These factors can weaken the back muscles and lead to strain and discomfort.

 

How to relieve a backache with the help of exercises

Once you have the correct diagnosis and share it with our team, we can advise the list of stretches and activities that can gradually ease you. So, here are some keyways and exercises to help you reduce your discomfort. 

  1. Stretching: Stretching can help to loosen tight muscles and relieve tension in the back. Some good stretches for the back include hamstring stretches, hip stretches, and lower back stretches. Hold each Stretch for 30 seconds.
  1. Core exercises: Strengthening your core muscles can help to improve your posture and relieve strain on the back. Exercises such as planks, bird dogs, and bridges can help to strengthen the core muscles.
  2. Aerobic exercise: Aerobic exercise, such as walking, swimming, or cycling, can help to improve blood flow to the back and promote healing. Aim for 30 minutes of moderate-intensity aerobic exercise per day.
  3. Yoga: Yoga can help to improve flexibility, reduce stress, and relieve back pain. Some good yoga poses for the back include downward-facing dog, cat-cow Stretch, and child's pose.
  4. Pilates: Pilates can help to strengthen the core muscles and improve posture, which can help to relieve back pain. Some good Pilates exercises for the back include the pelvic tilt, single-leg circles, and spine stretch.
  5. Wall sits: Stand with your back against a wall and your feet hip-width apart. Slide down the wall until your knees are bent at a 90-degree angle and hold for 30 seconds.
  6. Superman: Lie on your stomach with your arms and legs extended. Lift your arms, chest, and legs off the ground and hold for 5-10 seconds. Lower back down and repeat ten times.
  7. Knee-to-chest Stretch: Lie on your back with your knees bent and feet flat on the ground. Bring one knee to your chest and hold for 30 seconds. Lower your leg and repeat with the other leg.
  8. Side plank: Lie on your side with your elbow under your shoulder and your feet stacked on each other. Lift your hips off the ground and hold for 30 seconds. Lower your hips and repeat on the other side.

Final Thought - 

Weak muscles, poor posture, unhealthy lifestyle and no fitness regime are the leading causes of back pain. As you enter the fitness regime, it is equally important to start maintaining good posture, change the posture often, exercise regularly and in good form, sleep properly, eat healthy food and keep yourself hydrated. These steps and the exercise will help you recover fast from your discomforts. 

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Peter Max 2
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