Back pain is annoying and disturbing, and it can affect the course of life, so in this article, we will discuss a list of exercises to get rid of back pain, in addition to important tips when practicing these exercises:
Back pain relief exercises
Back pain relief exercises are as follows:
Knee push-up exercise
This exercise is applied by following these steps:
Lie on your back, bend your knees, and place your feet flat on the floor.
Raise one leg, then hold it with both hands and bring it closer to the chest.
Continue to hold the leg close to the chest between 15-30 seconds.
Return to the first step, to repeat the exercise with the second leg in the same steps.
Repeat the exercise two to three times for each leg, and it is also possible to raise the legs together.
Lower back exercises
This exercise is applied by following these steps:
Lie on your back, bend your knees , and place your feet flat on the floor.
Maintaining the continuity of the stability of the shoulders on the ground.
Moving the body left and right with the lower half of the body, so that the body stays for 10 seconds in each direction.
Repeat the exercise several times in a row.
Pelvic raise exercise
This exercise is applied by following these steps:
Lie on your back, bend your knees and place your feet flat on the floor.
Arching the back slightly, so that the abdomen protrudes upward.
Stay in this position for 5 seconds, then return to the floor.
Repeat the exercise 5 times a day, then gradually increase it every day to reach 30 times a day.
Bridge exercise
This exercise is similar to the previous exercise, but in this exercise the back and buttocks are arched together to the top, and only the shoulders and feet remain on the ground.
Pulling exercise
This exercise is applied by following these steps:
Place the knees and palms of the hands on the ground.
Letting the back fall towards the ground at a gentle pace.
Back arching slightly upward with tension, then return to the first step.
Repeat the exercise 2-5 times daily.
Shoulders exercise
This exercise is applied by following these steps:
Sit on a stool without backrest or hands.
Maintain straight head and back .
Bring the shoulders back together until they are close to each other and the chest is broad and taut.
Repeat the exercise 3-5 times daily.
Correct standing exercise
Correct standing is not an exercise, as it must always be in this position and accustom the child to it at an early age. Correct standing is done by following the following steps:
Stand up and pull your chest up.
Keeping the shoulders back, but not too tight.
Keeping the buttocks and abdomen pulled inward.
Keeping the legs parallel.
Are exercises to get rid of back pain always effective?
If the back pain is slight and at its beginning, then the previous exercises are often effective, but if the back pain is severe and is caused by a health condition, then the previous exercises often do not work in getting rid of the pain, and here it is worth mentioning that you should refrain from practicing the previous exercises if the person has the following:
Arthritis .
osteoporosis _
Sliding cartilage in the spine.
Important tips while applying exercises to get rid of back pain
You should follow the following tips when starting exercises to get rid of back pain:
Avoid repeating the exercises at a high pace in the beginning, so they must be gradual so as not to cause more pain.
Stop exercising if you feel severe pain, as the pain may be due to an unknown health condition of the person doing the exercise.
Following a healthy diet with exercises aims to reduce weight, as excess weight often leads to increased back pain.
See a doctor if the pain is severe