Back Ache Remedies

Lower back pain is one of the most common problems that people are facing nowadays. Many reasons can be attributed for the same.

Sedentary lifestyle —  Long sitting hours at work then the exhaustion from work leading to another round of lounging on the sofa to unwind is the key to a sedentary lifestyle. This is exactly as all work and no play makes Jack a dull boy! Here you may replace the ‘dull boy’ with ‘back ache’.

Over/incorrect weight training  — This is as dangerous as it can get. Incorrect methods of weight training or any other forms of work out hamper the muscles and spine resulting in chronic back pains and other medical issues.

Bad Seating posture – It is absolutely imperative that a person’s posture must be right. Correct seating and standing postures help with the following

• Keep bones and joints in the correct alignment so that muscles are being used properly.
• Decreases the stress on the ligaments holding the joints of the spine together
• Prevents fatigue because muscles are being used more efficiently, allowing the body to use less energy.
• Prevents strain or overuse problems.
• Prevents backache and muscular pain

Accident — Previous or childhood injuries have a tendency of relapsing if not treated properly. If the doctor suggests post trauma physiotherapy is needed, kindly do not ignore it.

Listed below are few easy exercises which would assist in reducing the backaches. However, if you think that these are not helping at all, then you must see a physician.

Walking

It is a low impact form of exercise. Studies have shown that walking (not speed walking) for a couple of miles two to three times a week reduces the incidence of low back pain

Back Exercise

• Lie on your back with your knees bent and your feet flat on the floor
• Using both hands, pull up one knee and press it to your chest
• Hold for 15 to 30 seconds. Return to the starting position
• Repeat with the opposite leg
• Return to the starting position. This completes 1 set.
• Repeat each stretch two to three times ( preferably once in the morning and once at night)

Two-Knee Twist

• Lay straight on your back
• Bend your knees into your chest and bring your arms out at a T.
• Lower your knees to ground on the right and exhale.
• Keep both shoulders pressing down firmly
• Repeat to the other side. This completes 1 set.
• Hold for 1-2 minutes each side.

Press Ups

• Lie on your stomach, supporting your body with your forearms.
• Press your elbows down into the floor to raise your upper back.
• Relax your stomach muscles and allow your back to arch without using your back muscles.
• Make sure you do not let your hips or pelvis come off the floor.
• Hold for 15 to 30 seconds and relax.
• Repeat 2 to 4 times.

Image Courtesy – www.mayoclinic.org, breakingmuscle.com, www.edailypost.com, www.health.com