More and more people are reported to be suffering from back pains at an unprecedented level, and it is now ‘one of the most common reasons for missed work’. Statistics have also indicated that close to ’31 million Americans experience lower back pain at any given time’. But this notwithstanding, experts have developed some of the easiest ways to prevent and or treat back pain, some of which I will be sharing with you in this article.
1. Knee-to-chest stretch
Performing this is quite simple: what you need do is to lie down on your back on a flat surface. Plant both feet firmly on the ground, then bend the other leg at the knee and pull that knee in towards your chest, keeping your other leg entirely in position. Hold this position for about 10 seconds.
The second time that you repeat this exercise, do the same thing with the other leg that was initially flat on the floor and hold it for the same period of time. And the third time you repeat the exercise do it with both your legs off the floor, pulling both knees towards you. Each time, ensure that you tighten your abdominal muscles and increase the tension on your spine as you pull your knees in towards yourself.
2. Bridge exercise
Begin by lying down on your back on a flat surface. Ensure that your feet are flat on the floor, with your head and shoulders relaxed, then raise your hips to form an almost straight line from your knees, and hold this position for about 10-15 seconds, then return to your starting position. If you find this exercise too difficult, you may use your arms for support, while your hands (palms) are placed on your chest.
3. Shoulder blade squeeze
This move is quite simple: sit down straight on an armless chair and pull your shoulder blades together, while your hands remain on your laps; hold this position for 10 seconds and then relax. Repeat about 6 times.
This final stretch is borrowed from yoga. Start by lying on your stomach on a flat surface, then shore-up yourself on your forearms while your palms remain on the floor, then press your hands against the floor as you increase the tension on your back.
image courtesy of: static.sharecare.com, sbortho.com, fitstream.com, youtube.com, inversiontableguide.net.