Understanding the cause of your back pain is essential for the proper treatment and getting relief from it. Treatment of low back pain usually takes a few days at home. However, before beginning any back pain treatment, you should consult your doctor.
The following exercises are effective to tone up and strengthening the back muscles and the abdominal muscles and help to get back pain relief. If done properly, these will prove to be good for your lower back pain relief and treatment.
Stand straight upright. Raise your hands slowly towards roof as high as possible keeping your feet flat on floor. Remain in this position for 1-2 minutes and slowly lower your hands. Repeat 3 times.
Stand straight upright. Raise your hands slowly towards roof keeping your feet flat on floor. Move your hands backwards, keep it there for 1/2 minute and come back to straight position with your hands in up position. Now bend forward with your hands reaching towards the floor. Remain in this position for 1/2 minute. Come back slowly to straight position. Repeat for 3 times.
Stand straight upright with your left hand on the left side and right hand on the right side of your waist. Move your upper body backwards, keep it there for 1/2 minute and come back to straight position. Now bend forward with your head almost parallel to the floor. Remain in this position for 1/2 minute. Come back slowly to straight position. Repeat for 3 times.
Stand straight upright. Raise your hands in front and parallel to floor. Turn your upper body above waist toward left side, then right side. Repeat it several times.
Lie on your back with your knees bent. Contract your abdominal muscles to press your back against the floor for 5-7 seconds.
Lie on your back with your knees bent. Raise your head and shoulders as far as possible for 5-7 seconds.
Lie on your back with your knees bent. Using your hands, move your knees towards your chest for 5-7 seconds.
Lie flat with your face down. Raise your upper body with your hands supported on floor and your stomach touching the floor. This position will give a upward band to your back. Feel the stretch in your whole back. Remain in this position for 1-2 minutes.
Sit on floor with your knees folded and feet under your buttock. Slowly move your head towards floor for 5-10 seconds.
Sit on floor with your legs in front touching floor. keep your hands in front parallel to the floor and try to reach to as near to your toes as possible. Remain in that position for 5-10 seconds. repeat 3 times.
Exercise with an Exercise Ball
Exercise ball exercises are very effective exercises to tone the abdominal muscles and to relieve back pain. Use the exercise ball as shown in the picture. Using your feet against the floor, try to move backward and forward a little bit to exercise different parts of the back. You can hold something like a chair with your hands for easy movement. If you are exercising for the first time with the exercise ball, then you must take help of somebody to prevent you from falling.
This exercise is good pain in low back area, low back left side, lower back right side and also upper back area.
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