Back pain is one of the most common complaints in the modern world. This could be thanks to several unavoidable lifestyle choices. Most work today involves having to sit endless hours in front of a computer. Working mothers have to juggle home, work and babies. The strain of being on your feet all day can be telling on your back. It would be advisable for you to take up some back pain exercises and stretches. This would be good for your well being as well as the strength of your body.
Some of the simple back pain exercises and stretches you can do are these. For one, sit down on the floor and fold your knees and feet. These have to be comfortably placed under your buttocks. Ever so slowly, move your head in a circular manner towards the floor. Take at least 10 to 20 seconds to complete the movement. As you move your neck down, you will feel your whole back stretching behind you. This is a good thing. Look down for at least 10 seconds in one circular movement.
Another back pain exercise and stretch would be to sit on the ground with your legs straight out in front of you. Make sure your legs are touching the ground. Stretch out your hands, parallel to the floor and try to get as close to your toes as possible. Hold this stretch for at least 10 seconds and then gradually release. You will have to do this exercise in sets of three.
Using an exercise ball is also very useful for back pain exercises and stretches. It is a great way to stretch and exercise the abdominal muscles. It can also be used in a variety of ways. The simplest would be to lie down on the ball on your back. Place your feet firmly on the ground. Slowly move in a rocking motion to real feel the stretch down your back.
Your back is an important part of your body and your need to take care of it well. There are several back pain exercises that you can easily perform and practice in the comfort and privacy of your home. Some of them are – stand up straight. Gradually raise your hands in the direction of your roof. All the while, keep your feet flat on the ground. You will feel the strain on your lower back and this is a good thing. Repeat this exercise in sets of three.
Another back pain exercise at home would be to stand up straight and do the exercise mentioned above. Instead of bringing your hands down to your side, bring them outstretched in front of you. Hold this position for a few second and then bend down from the waist with your hands outstretched. Stay in this position for a few seconds and then come back up to the original position. Do this in sets of three.
Some exercises have to be done lying down. Lie down flat on your back and bend your knees at 90 degree angles. Contract the muscles of your abdomen. You will automatically feel your back muscles contracting as well. Hold this position for a few seconds. Another lying down exercise is to lie flat on your back and bend your knees. Lift up your head and your shoulders as far as you can go and hold for at least five seconds. Slowly relax into the original position and then repeat.
Lie flat on your stomach. Lift your upper body off the floor with the support of your arms, all the while keeping your stomach touching the floor. This will result in a upper curve of your back. Hold this position till you feel the stretch across your back.