Back Pain Exercises at Home
Back Pain Exercises at Home
Back Pain Exercises at Home
For those of us who are working from 9-5 and still spend additional 2 hours per day commuting to our office we find it hard to stay fit. Modern mechanized transportation or invention of labor saving technologies has even more contributed to lack of physical activity. Sedentary way of life style that includes sitting most of our day can lead to many medical difficulties.
Back pain is one of the usual problems of those who sit out most of their day. One of the root causes of back pain are usually weak muscles. Back muscles, the abdomen and buttock muscles all support the spine and these muscles are called core muscles. You have probably even heard of the phrase "core strength" which refers exactly to this group of muscles. The lack of physical activity equals weak muscles and one of the first places where you feel the strain is your back. By strengthening your core you reduce back pain and get stronger core muscles in the process. Back pain is common because all of these muscles have to contract and relax in order to support the spine and allow you to stand and move.
There are few simple tips that you can implement in your daily routine to eliminate your back pain.
Sitting upright
Since you spend the majority of the day sitting you must learn how to sit properly. You should push your shoulders to the back and head needs to be straight up. Don't push your head forward. Your spine always has to be in its natural positions which is letter "S" shaped position. While sitting we often take the "C" position which puts tension on the spine and in time if can even deform it.
You need to rest regularly. Get up and walk at least once every hour. Don't sit with your legs crossed. Both feet should be on the ground. Don't push them to the side because doing this regularly can deform them. Your butt should always be on the back edge of the chair so you allow the arm chair to support your back.
Back exercises that can reduce your pains
You should focus your workout routines on buttocks, thighs, back and abdominal muscles. It is important to workout regularly, every day. Before the workout you should warm up and stretch your muscles.
Stand against the wall with your legs slightly apart and at least 30 cm away from the wall. Adjust your feet so that you do not feel any pain in your knees or legs. Bend your knees and slide back down the wall to the sitting position and hold like that for 5 seconds and breathe evenly. Exhale when going down and inhale when going up. Repeat for 5 times.
Lay on your stomach. Lean your hands to your body. Raise one leg to about 10 cm in height. Lower the leg and repeat the same with your other leg. Repeat the exercise 5 times with each leg.
Lay on your back. Raise one leg to the 90 degrees position. If you cannot hold your leg straight you can bend it in your knee slightly. Lower your leg. Do the same with your other leg and repeat the exercise 5 times with each leg.
Stay on your back. Bend the legs in your knees and push them firmly to the ground. Slightly raise your upper body and your arms so that you can put both of your on your knees and hold that position for 10 seconds. Repeat the exercise for 5 times.
Lay on your back with legs bent in your knees and leaned to your body. Grasp your legs behind the knees (back of thighs) and pull knees towards chest. Hold like that for 30 seconds. Repeat for several times. You can even do this exercise with one leg straight on the floor or knee slightly bent and you pull only your other leg.
Stand behind the arm chair. Push one leg to the back as much as you can while holding your knees straight. Slowly lower the leg to the starting position. Do the same with the other leg and repeat for 5 times with each leg.
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