Simple Exercises For Back Pain Relief
Exercise is very good for you, as as I’m sure you appreciate, but it’s especially good for you for lower back pain treatment, if you comply with some easy guidelines, and do the right workouts. Here’s a list of simple and effective exercises that will probably help relieve back pain and provide some appreciated chronic back pain relief:
Shift and lift: This is an easy exercise that you can do to tone up the muscles around your lower back and hips (in particular) while sitting at your desk. This is therefore something that you can perform while sat in the office, due to the process of the ‘lifting’ component of the exercise, I would recommend that it’s not the best idea to do this if your peers are watching you, for example. They may get the wrong idea about you!
Nonetheless, this is a great exercise for helping stop your muscles stiffening up that usually happen from sitting in the same position for an extended period of time, and it will help strengthen those muscles too!
While sitting in your chair, relax then clench one buttock and hold for a couple of seconds, lifting slightly together. Relax and rest for 1 or 2 seconds and then do it again. Do this 15-20 repetitions with each buttock.
Hip sway: This is handy exercise to do if you have to stand up for an extended period of time, as it relieves the tautness in your legs and lower back and energizes the blood flow within your legs, hips and back. It also reduces or even eliminates lower back pain that many individuals are affected by if they are required to stand for a long time.
Start from a standing position, let you right knee relax totally, and at the same time pushing your left hip out to the side. Pull the hip back in again, and repeat the same action 15-20 times. Afterwards, allow your left knee to bend and relax, and push your right hip out in the same fashion.
Lifting: Grab a bag - a supermarket shopping bag, or something else that has suitable handles for lifting will do the trick. Have something of weight in the bag - it’s not really important what you use, providing it easily weighs a 3 or 4 kilos (drinks bottles are ideal for this, as a liter bottle of water weighs near enough a kilo).
Place your arm straight down by your side, bend your legs until the weight in the bag reaches the floor and then lift it by straightening your knees up. Once you’re back upright again, hold the ‘lifted’ position for a few seconds, and then bend your knees to touch the bag down again.
Repeat this for at least 15 times on the one side of your body, then repeat it on the opposite side. When you do this exercise the right way (by bending at your knees, not you back) - this is a very powerful exercise for strengthening the mid and lower back, glutes and hips, and will also work wonders on your thighs, arms and shoulders.
Shrug Off: This is a very simple exercise that not only helps keep your lower back in great shape, it is also an effective way of freeing the tension that can build around your neck and across the back of your shoulders. It’s also very good for toning your arms and shoulder muscles. It can also be done in either a standing or a sitting position.
For the starting postiion, just shrug your shoulders all the way up to your ears (or at least as far as you can), then extend your arms sideways from your body until they are parallel to the ground and turn your palms so that they are facing outwards. Finally, tilt your head to one side and hold that position for a few seconds. Return to the beginning and do the whole thing again, but this time, tilt your head to the opposite side.
