Back pain becomes an ordinary illness when we started working as an adult. It is a common reason for being absent from work and for seeking the help of medical personnel. It can be uncomfortable and unbearable. It can result from injury, a certain activity, accident and some medical conditions. Back pain can distress people of any age, for different reasons. As humans age, the possibility of having a back pain increases, due to factors such as previous occupation and degenerative disk disease.
Lower back pain may be linked to the bony lumbar spine, discs between the vertebrae, ligaments around the spine and discs, spinal cord and nerves, lower back muscles, abdominal and pelvic internal organs, and the skin around the lumbar area. Upper back pain may be due to disorders of the aorta, tumours in the chest, and spine.
Causes of Back Pain
You should be responsible for your body. You should listen to it and be more observant if you think something unusual is happening. Problems with the spine such as osteoporosis can lead to back pain.
The human back is composed of a complex structure of muscles, ligaments, tendons, disks, and bones, which work together to support the body and enable us to move around. The segments of the spine are cushioned with cartilage-like pads called disks. Problems with any of these components can lead to back pain. In some cases of back pain, its cause remains unclear. Damage can result from strain, medical conditions, and poor posture, among others.
Some people may find the best solution for back pain at health stores while others may find ease by means of the following helpful exercises.
Partial Crunches for Basic Pain Relief
“This exercise is one of the classic core-strengthening workouts. It can build strength in both your lower back and related stomach muscles, making this an ideal exercise for people with spondylosis.”
Follow these steps:
- Lie back, and keep your feet flat on the floor with your knees bent.
- With your hands behind your head or with arms crossed around your chest, raise your shoulders from the floor. Make sure to keep your stomach muscles tight.
- Breathe out while raising your shoulders. Avoid leading with your elbows (or yanking your neck off the floor with your arms).
- Hold for one second. Next, lower yourself back down to the floor in a controlled manner.
- Repeat with between six and ten repetitions.
Hamstring stretches relieve the back of the leg, where some of the muscles that support the work of the lower spine are found. It is a stretch that benefits from the use of a towel or fitness band.
To perform a hamstring stretch, follow these steps:
- First, lie on your back with one knee bent.
- Next, thread a towel beneath the ball of the foot on the unbent leg.
- Pull back on the towel slowly, straightening your knee. You ought to feel a gentle stretch along the back of your leg.
- Hold the stretch for at least 10-20 seconds.
- For each leg, repeat 5 times.
Try this if your lower back is crying.
Follow these steps properly:
- Stand with your back facing the wall at a distance of about 10 to 12 inches.
- Carefully lean into the wall until your spine is flat against it.
- Slide down the wall slowly until your knees are bent slightly. Continue to press your low back into the wall.
- Hold this position for a count of 10, then carefully slide back up the wall. Repeat 6 to 10 times.
Press-up Back Extensions
Another one for lower back assistance is press-up back extensions.
Follow these steps properly:
- Lie on your stomach. Position your hands directly underneath your shoulders.
- Push down on your hands. You should feel your shoulders begin to lift away from the floor.
- If you can do so comfortably, set your elbows on the floor directly beneath your shoulders. Then spend several seconds holding this position.
Knee to Chest
Pump your legs and treat that lower back ache!
Follow these steps:
- Lie on your back. Put your feet flat on the floor and bend your knees.
- Draw your right knee up to your chest. Keep the left foot flat against the floor.
- Hold for 15-30 seconds. Meanwhile, be sure to keep your lower back flat on the floor.
- Next, lower your right knee. Repeat the routine with the left leg.
- For each leg, perform knee-to-chest two to four times.
Bridging has so much to offer for the symptoms of back pain.
Follow these steps properly to experience total easement:
- Lie with your back to the floor, knees bent with only your heels touching the floor.
- Dig your heels into the floor. Squeeze down on your glutes. Lift your hips up until your shoulders, hips, and knees make a single, straight line.
- Hold this position for about six seconds.
- Slowly bring your hips back to the floor and give yourself about 10 seconds of rest.
- Repeat bridges six to ten times.