Eight out of ten individuals experience back pains. This problem is typically common among women due to lifestyle and physiological changes including pregnancy. It is assumed that eighty to ninety percent who experience back pains in the United States acquire not more than two injuries in their entire life. Surgical procedures are often opted by many but what really cost is the way it hinders one’s life. Here are few easy to do back pain exercises at home that you should consider. Which will help prevent further damage to your back. However, it is advised that you consult your local specialist before considering doing these simple exercises.
Most of us oftentimes get out of bed and head on with our daily routines without stretching. Before detaching from the bed, it is beneficial for the body to sit on the bed for at least three minutes to promote blood circulation. Before getting out of bed, extend the arms gently over the head, legs slightly bent and shoulder width apart, and maintaining the position for at least ten seconds. This helps warm up the body and prepares your body, specifically your back for the busy day ahead. If done regularly, this will help reduce the stiffness of your back.
Another helpful back pain exercises at home is tightening the abs which decreases the intensity of back pain. While tightening the abs, maintain a good position either standing or sitting position because this will help strengthen the core of your stomach that gives a stable support of the entire body. Each muscle gives enough support in carrying the entire body weight.
There are lots of helpful ways to prevent and reduce back pains. However, one of the effective back pain exercises is called the pelvic tilt. It is one terrific back pain exercises at home that should try. Make sure to spread a rubber mat before lying on the back, both knees bent and feet lying flat on the floor. Relax for at least a minute and slowly take a deep breath. As the back is flat against the floor, count up to six while exhaling. In order to avoid muscle strain while doing this exercise, never push the feet into the floor. Use the abdominal muscles whenever you breathe and then relax. This can be done once a day or at least five times a week.
Do these simple back pain exercises at home and include it with your daily routine. It is a fact that exercises such as the mentioned exercises, can help improve the back muscles but it also important to consider a healthy diet and proper lifestyle. Because bad habits that abuses your body are the common causes of illness in the present day. Make sure that you are not pushing yourself too hard while doing these exercises. Discontinue if you feel any strains or pain. If your back pain persists and becomes more unbearable, visit your nearest doctor and ask for assistance. This will help determine what causes the pain.