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The spine is embedded in muscles, which function as a cushion. Strong muscles help in the prevention of back pain. They act as a support to the lower back. It also decreases and eliminates back pain. Shortened muscles, injury to the area are some of the causes of back pain. Stretching the muscles helps in the prevention of back pain. It also decreases the risk of back pain.
Commence back exercises with a warm up. Warming up exercises can be on an exercise bike, spot marching, spot jogging, and brisk walking and so on. This decreases the risk of muscle tear and increases the flexibility of the same. A number of exercises are listed below, which requires your physician's permission to continue.
The piriformis stretch involves the stretching of muscles that are found behind the gluteal muscles. Sit on a chair and keep your left ankle over the right knee and bend forward. Hold in this position for thirty seconds and move to the next leg. The pelvic tilt is a stretching exercise for the lower back. Lie flat on the floor. Bend your knees and keep your feet flat on the floor. Tighten the abdomen and back and hold for about ten seconds. Leave and repeat. Chest stretch also helps in aversion of backache. Interlace your fingers at the back and bend your knees. Push yourself in the front and do not arch yourself. Shoulder stretch also helps. Stand erect and stretch your hands. Push forward and interlace your fingers.
Hamstring stretch helps the back of the thigh and thereby pulls you out from back ache. Sit flat on the floor and place your right foot on the left knee. Bend to touch the foot, till a pull occurs at the hamstring. Wall back stretch is an exercise that helps the neck and back. Stand against the wall and push the back and the neck towards the wall. Do not stretch excessively.
The cobra posture, which is similar to bhujangasana also proves effective in averting backaches. Lie flat on your abdomen, with your hands on the sides. Push your torso and arch up. Count till three and bring your torso to the floor. Repeat the same exercise ten times. Cat exercise is also effective. Stand like a cat on all fours and push your stomach to the floor and inhale. Bring your tummy up, as you exhale. Round your back like a cat and move to the front and back and stay in this position for a while, till tolerable.
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