Lower Back Stretches Pain Relief

You who often sit too long or often carry a heavy backpack are likely to have experienced back pain. Even though it's not a serious health disorder, back pain makes you not comfortable doing various activities. Well, instead of taking painkillers, try doing the following movements that are effective in relieving back pain.

During this time, many people think that back pain will disappear with a lot of rest. But in fact, just by moving a lot and doing light exercise, back pain can heal quickly. Yoga and pilates are two types of exercise which are known to be useful for treating back pain. Well, you can try doing some yoga and pilates movements to get rid of back pain:

1. Half Lunge

Stretching or stretching has proven to have the same benefits as yoga in reducing back pain. One of the recommended stretching movements is the half lunges. The way to do half lunges is quite easy, stand with your left foot far forward, then bend your left leg knee to form 90 degrees. Align the right leg behind by slightly tiptoeing. Then turn the hips to the right slowly until the abdominal muscles feel stretched. Hold for 20-30 seconds, then replace by rotating the hip to the side of the body instead.

2. Child Pose

This yoga movement turns out to be not only comfortable to do but also can help reduce back pain. The trick is to sit down on your heels, then bend your body forward until your face touches the floor. Align your hands forward, and hold this position for 30-60 seconds.

3. Body Squat

If this is actually a movement that is often used in weight training classes. However, because one of the causes of back pain is because it often sits or stands with the wrong posture. Then the body squat is considered able to restore correct posture and increase body strength. The way to do a body squat is to first stand with your feet shoulder width apart. Then bend your knees as low as possible with the buttocks like you want to sit, while your hands are straightened forward. Hold for a few counts, then return to standing position. Repeat 10-15 times.

4. Pelvic Tilt

A Canadian study found that mild back pain can be overcome by doing pilates for four and a half hours a week. Pilates is useful to strengthen the core muscles that support the spine and increase the flexibility of the body so that the body can move easily without pain. One of the pilates movements that can help reduce back pain is pelvic tilt. The trick, lie flat on your back on the floor with both knees bent up and both hands placed next to the body. While exhaling, lift your hips slowly up to the top (in yoga, this position is called the bridge pose). Keep the buttocks and spine not too far from the floor. Hold for a few seconds, then return to the original position while breathing. Repeat this movement five to 10 times.

Perform all four movements regularly until the pain in the back is gone. To prevent back pain from coming back, you should avoid carrying items that are heavy on your back. Also exercise regularly to increase the flexibility of your back muscles. If your back is injured or the pain doesn't go away, immediately talk to your doctor.

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