These tips are for all those who are lazy in doing exercise and blame their situations, these are simple tips for which one doesn’t need to go to a gym or run to a ground or large open space, The following are simple tips to keep away back pain especially for those who work for long hours sitting like those who work on computers.
Stretch for a better heath, Stretch exercises are key to improve flexibility which helps relive pain in the back, stomach, leg muscles, will help maintain the natural curves of your body and making you look more attractive.
Here are few tips for stretching, but if you are suffering from any ailment before you perform any such activity consult your doctor or physio.
The Cat and the Camel:
Starting Position: Kneel down on the floor and assume the “all-four’s” position. Keep your head straight so that the gaze of your eyes is toward the floor.
Action: Slowly allow your trunk to sag as far as you can so that your back is arched Do not, pull it down. But let it relax as you lift up your face towards the ceiling then round your back up at the waist as far as you can by contracting your lower abdominal muscles as you lower the top of your head toward the floor. All motion should be initiated from your low back, Do Not Cause Pain.
Press Up: Starting Position: Lie on your stomach on a mat. Place your hands. palms down, under your shoulders.
Action: Straighten your arms, raising your upper trunk off the floor. Keep your pelvis against the mat, allowing your lower back to arch. Hold for few seconds. Return to starting position and repeat. Do Not Cause Pain.
Pelvic Tilt: Starting Position: Lie on your back on a table or firm surface. Your feet are flat on the surface and the knees are bent.
Action: Push the small of your back into the floor by pulling the lower abdominal muscles up and in. Hold your back flat while breathing easily in and out. Hold for five seconds. Do not hold breath.
Knee to Chest: Starting Position: Lie on your back on a table or firm surface.
Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite leg flat on the surface of the table Maintain the position for 30 seconds. Switch legs and repeat.
Knee Drop: Starting Position: Lie on your back on the floor with navel to your spine, knees over hips and knees in line with the ankles.
Action: Lower your knees over to one side, trying to get the knees to touch the floor, Shoulder blades remain on the floor, now come back to the original position and repeat the same on the other side.
Hamstring Stretch: Starting Position: Lie on your back with the legs straight running parallel.
Action: Lift your knee up. Grasp behind your near your knee with both hands and pull close to the chest. Slowly extend the knee as you straighten your legs, while keeping it close to the chest. Hold the stretch for 30 seconds and repeat the same with the other leg.
Shoulder Shrug and Shoulder Squeeze: Starting Position: Sit or stand straight with arms parallel to your side and look straight ahead.
Action: Slowly Shrug (raise) shoulder up towards the ears, Hold for 10 seconds and relax the shoulders and repeat the same few times. In shoulder squeeze sit up straight in comfortable chair and lift up your arms straight to your sides with palm facing forward, Squeeze the shoulder blades together for 5 to 10 seconds and repeat the same 3-5 times.
Neck turn and Tilt: Stand or sit and look straight, Slowly turn your head left for ten seconds and return to starting position and then similarly to right. Relax and repeat.
In Neck tilt slowly lean your head to the left for 5 seconds then return to starting position and similarly to the other side. Relax and repeat the process a few times.
Regular strength training can reduce lower back pain and joint and muscle pain, the following strength exercise with help maintain flexibility and natural curves.
Wall Side: Stand upright with your back against a wall and feet shoulder width apart. Slowly bend your knees, sliding your back down the wall for a count of 5 until your knees are bent at a 45-degree angle (do not bend too much further than this as it will cause increased strain on your knees). Hold this position for 5 seconds.
Begin straightening your knees for a count of five, sliding up the wall until you are fully upright with knees straight. Repeat the same 5 times.
Trunk Raise: Lie on your stomach on a mat. Place your arms at your sides so that your hands are by your hips. Inhale and exhale as you smoothly raise the upper part of your body, Hold for few seconds. Relax and repeat.
Elbow to Knee: Lie on your back with your hips and knees comfortably bent and feet flat on the floor, Grasp your hands behind your head. Tuck your chin to your chest and slightly raise the right shoulder all the way up, touching the right elbow to right knee. Slowly lower half way down, without touching the floor. Now go upwards again, with other shoulder touching elbows to knees. Relax and repeat.
Rest your Back:
The back is supposedly one of the most important part of our body, All of our activities that we do and the postures we take greatly influence our back. To ensure an health back and to ease pain try some of these resting techniques.
Supported Rest: Lie on the back with pillows under the knees. Bend your hip and knees with arm placed at your sides. Place your feet on a chair.
Forward Lean: Sit in chair with feet flat. Your weight should be evenly distributed between the buttocks and feet. Now, lean forward so as to reach the floor and palms are touching the floor, Hold for few seconds. Straighten up slowly to return to the starting position.
Backward bend: Stand up straight with your feet shoulder with apart. Keep your knees as straight as possible. Place your hands on your back firmly at the waist level. Now bend backwards. Hold for a couple of seconds and slowly return back to the upright position.
Prevention is better than cure, hence support your back and maintain good posture to keep back pain at bay. Poor posture makes the back more vulnerable to back pain. Always Maintain, posture and support your back even while you are sleeping, sitting, driving, walking, standing, reaching something, lifting up objects, or turning around with heavy objects.
While sleeping, sleep on firm mattress with a box spring set that does not snag, While sleeping on the back, place a pillow below the knees, Avoid sleeping on the stomach.
While sitting, sit up with your back straight, shoulders back and buttocks touching the back of your chair, distribute body weight on both hips evenly, bend your knees at right angle, take frequent breaks to get up and stretch.
While driving keep your knees at the same level or higher than the hips and should be bent to reach the pedals. Adjust the seat so that back is vertical and rest your head against the headrest. Keep both hands on the wheel while keeping the elbows slightly bent and relaxed.
Also maintain posture while walking or standing as well, stand up straight, do not lean forward of backward, wear comfortable arched foot wares avoid high heals. The arches on the feet should be supported, Tuck your stomach in. While lifting heavy objects keep your back straight and for objects lower than waist level, bend your knees and hip, do not bend forward at the waist with your knees straight.