Effective Back Pain Exercises

Back pain is a common problem among most of the people and the pain is always bothersome and debilitating. The actual cause behind the pain may be tight muscles, weak muscles, herniated discs or even the daily stress. To relieve and prevent these pains, the effective solution is appropriate exercises. Regular exercise and physical activities will help to reduce the pain and prevents further complications. The effect of pain can be effectively minimized with exercises. Only a few people realize the benefits of exercises on the back. It is considered as the most effective and natural methods that avoids the risks of surgical methods.

The key principle behind the back pain exercises are to focus on the core area that supports the back. Selecting the right kind of exercise is essential for the desired pain relief and if you succeed in that, you can keep the pain under control with daily practice. If the pain becomes uncontrollable and worse, you have to take a break from heavy exercises. Before you decide the type of exercise, you have to consult a doctor or a physiotherapist so that you will get a correct idea about the different exercises.

There are specific back pain exercises that help to strengthen the muscles that support the spinal column. Without the help of any exercise equipment, you can perform these exercises at home. The primary goal is to make the muscles of stomach, back, hips and thighs flexible and stronger. You can incorporate the back pain exercises into aerobic conditioning that includes swimming, walking or jogging. Along with exercise, you must make sure that you follow the right diet plan to keep you healthy. Keeping the abdominal muscles tight is an essential thing before you start the exercises to strengthen your back.

Most of the pain comes from the sacral or lumbar region and hence it is advised to avoid exercises that strain these parts. Exercises like aqua aerobics or swimming are safe ones that do not hurt your back. Here are some of the perfect back pain exercises that will help you to reduce your pain.

  • Side plank exercise- It is the right exercise that helps to keep the lower back secure. This will build up the strength of your core. It is one of the prominent back pain exercises that are specifically done for lower back pains.
  • Pelvic tilt- this exercise will help in the case of muscle atrophy and will stabilize your spine. You have to lie on your back with knees bent and feet flat on the floor. While contacting your buttock and abdominal muscles, press your back against the floor. You have to maintain this pose for 10-15 seconds when your back is completely flat. It is one of the back pain exercises used to strengthen the spine.
  • Yoga- This is ideal for strengthening the muscles and offers a great flexibility. The back pain exercises in yoga ensure equal toning and strengthening.



Source by Jesna Jamal



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from Home Solutions FOREV https://homesolutionsforev.blogspot.com/2019/05/effective-back-pain-exercises.html
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