Fitness

Simple Exercises for Lower Back Arthritis Relief

9:28:00 PM RAWAT 0 Comments


Most people hardly give any thought to the strain they put on their back daily. From the daily drive to work, sitting at a desk for hours and more hours spent sitting in front of the computer or television — it's no wonder then that more people are suffering from lower back pain.

Not getting enough exercises damages our back muscles. Also, the amount of stress that we deal with daily invariably gets back to us in some form of body pain. It is believed that 80 percent of people today suffer from back pain to some degree.


So what can you do about it?

Treating lower back pain is, unfortunately not as straightforward as migraine remedies. That is to say; you can't just take pain killers and expect the symptoms to go away. That said, there are stretching exercises that will assist in maintaining flexibility in the back muscles. Such activities will go a long towards recovery and help alleviate a host of other back pain symptoms.

 The good news exists plenty of back exercises that you can do at home. There is no need for a formal exercise program. That said, it is essential to consult your doctor before engaging in any back exercises. When you've identified you don't have an illness like arthritis, scoliosis, osteoporosis, herniated discs or one of the other chronic conditions; the following should help provide lower back arthritis relief.

Extending the Piriformis

Resting on your back, bend your knees and place your right leg over your left. Take both your hands and make a cup around the lower leg. Now all you have to do is pull towards your chest with your hands. When you feel the extending take place, you can hold the position for 25 to 30 seconds and after that repeat rotating from side to side. Make sure your pulls are mild. This is a stretch; a jerking motion can cause damage.

Sitting up straight

Many people dealing with lower backache need to change their position when seated continuously. If you can't stay up straight then, your hamstrings may be too tight. This is an easy fix because there are several workouts for lower back pain relief when it comes to your hamstrings.

You can start by putting both hands behind the knee and bending at a 90-degree angle. Now attempt to straighten your knee, so the toes are facing you. It will take some time to master, but you will feel the stretching take place.

Working the TVA (Transversus Abdominis) muscles

There are a few different workouts for lower back pain relief when it concerns the TVA. However, none is better than the vacuum workout. You will find that many bodybuilders do it, but it's still one for the average person.

Begin by standing directly and placing your hands on the hips. Exhale as much air as you possibly can. Now bring your stomach in as far as possible. Picture the front of your stomach sucking in up until now it touches your back. It's a simple maneuver but one that might take some getting used to as you need to hold the position for at least 20 seconds and make sure your chest is standing out.

Leg raises

Push your back with your feet together and gradually raise your legs off the ground about 6 inches. Hold for 15 to 30 seconds, then repeat and lift your legs once again. You will see quick enhancement in your stomach muscles as well as a significantly improved posture.

Conclusion

So there you have it -- a few exercises that can work wonders for back pain. Such activities can likewise serve as a preventive measure for supporting the recovery and growth of back muscles.

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