How To Prevent Back Pain? Amazing Exercises You Can Do

Hi! friends. Back pain is the common problem you are probably facing. Back pain is certainly impacted your work performance. A recent study suggests that more than 80% of us will experience at least one bout of acute low back pain in our lifetimes. The current evidence suggests that exercise alone or in combination with education is effective for preventing back pain.

Back pain can happens in your day to day life. It is usually not due to any serious disease. Most episodes of back pain get better quickly. Simple analgesics (pain-relieving medication) and a change of activity are generally all that is needed. About half of all people who get back pain will have further episodes. The first step to managing back pain is to rule out the possibility of any medical problem, such as infection or fracture (although these are rarely the cause).

There are many reasons of back pain like stress, structural problem or arthritis. Also there are many reasons like lack of exercise, being overweight or obese, sitting for long periods, poor posture, stress, and bad work practices.

Here are some exercises to prevent back pain:-

Bridge on chair

First, place a chair on a wall or on a rug so that it cannot move away. Lay down in front of the chair put your arms next to your body. Bend your knees, open the legs about hip width and place the feet at the end of the seat area. Slowly lift your pelvis now. Your body is in one line from the head to the knees when it is in the final position. The body weight is carried on the shoulders and the feet do not let the hip sink down. Hold this position for a few seconds. Repeat the exercise several times.

Modified Boat

Sit down with your knees bent and feet on the floor. Keep your legs together. Lean back so that your feet lift off the ground. Bring your shins parallel to the floor. Reach your arms forward. Bring your feet to the floor and hug your legs into your chest.

Cobra

Lie on your stomach on an exercise mat or floor with your hands positioned directly under your shoulders and fingers facing forward. Legs should be straight and toes pointed. Gently exhale. Engage your abdominal/core muscles to support the spine. Press your hips into the mat or floor. Lengthen the torso and curl your chest away from the ground while keeping your hips stable. Keep the shoulders rolling down and back. Hold this position for 15 - 30 seconds. Gently lower your upper body back to the mat or floor, lengthening the spine as you descend.

Functional Squat

Stand tall with your feet hip-width apart and your arms down by your side. Start to lower your body back as far as you can by pushing your hips back and bending your knees and pushing your body weight into your heels. As you are lowering into the squat your arms will start to raise out in front of you for balance. Keep a neutral spine at all times and never let your knees go over your toes. The lower body should be parallel with the floor and your chest should be lifted at all times not rounded. Pause then lift back up in a controlled movement to the starting position

Warrior one with side reach

From standing, step your right foot back, as though coming into a lunge, but place your heel down with your toes angled slightly out. Bend your left knee to align above your ankle. Keep your back leg straight. Place your left hand on your left hip. If the balance is a challenge, place your left hand on a wall or other support. Inhale as you reach your right arm overhead to the left, stretching your right side and front of your hip. Avoid arching your low back. Hold the stretch for a few breaths. Repeat on the opposite side.

Standing windmill hamstring twist

From standing, use an exhalation to squat down and place your left hand on top of a yoga block or other similar support. Inhale as you reach your right arm forward and up, rotating from your shoulder, midback and rib cage to twist open to the right. At the same time, straighten your right leg while pulling back through your heel as if you're sliding it backward. You should experience a stretch in the back of your leg and across your right low back. Hold for five breaths, using respiration to facilitate the twist. Focus inhalations on the open side of your rib cage (the side you're turning toward) and exhalations on the opposite side, employing side waist muscles to internally rotate your ribs for greater rotation. Unwind back to standing and repeat the movement with rotation to the left.

Source:- Internet, msn.