The back pain that you feel as a result of spine issues is commonplace in that 8 out of 10 people suffer from this condition at one point in their lives. Spinal conditions bring about unwanted symptoms such as dull and continuous backache or an acute, sharp pain that may last a few days or even a few weeks. Long-term spine conditions on the other hand are categorized as symptoms that last for three months or longer. Studies suggest that an exercise plan that focuses on improving muscle coordination and control and support of the spinal column can help in alleviating low back pain.
However, not all back pains are created equal. There are cases wherein you will need serious medical attention to get rid of symptoms. Majority of low back pain cases goes away on their own, and can be relieved simply by doing the following exercises:
1.Upright Leg Stretch
This routine is to be repeated at least three times per leg. The upright leg stretch starts with lying on your back. From this position, simply bend your left leg up to your knee. Stretch your right leg into the air. Grasp your right leg with both hands behind the calf area. Gently pull your right leg towards your head. You should hold this stretch up to 30 seconds.
2.Single Knee Tuck and Pull
This routine is to be done four times at most per leg. Start with lying on your back and then bend both of your legs up to your knees while keeping your feet firmly on the ground. Slowly grab your left leg using both hands at the knee area. Gently pull your legs toward your torso region. Hold this stretch for about 30 seconds and then switch to the other leg.
3.Double Knee Tuck and Pull
This is a simple routine that starts by lying on your back. From this position, gently bend both of your legs at the knee while your feet is planted firmly on the ground. Use both of your hands to grab both legs below the knee, while pulling your upper legs towards the head and torso region. Ideally, hold this position between 20 and 30 seconds. Repeat this
routine up to 4 times on each leg.
4.Spine Twist
You need to lie on your back to start the spine twist routine. First thing you need to do is stretch your left arm out towards one side of your body. Slowly bend our left knee and then try to stretch that knee toward the right side and way beyond your right leg. You may use the right hand to facilitate this motion by pulling the leg away from your body, thus increasing and extending the stretch even further. Hold this position as long as 2- seconds. This routine is to be repeated 3 to 4 times on each side.
5.Cat and Cow Pose
The cat and cow pose starts by kneeling square on all fours. Once you have assumed a perfect tabletop position- that which is with your back flat and your head aligned to the floor, gently arch your back upwards while pulling your abdominals and then relaxing your head upwards. Hold this position for 3 seconds before reversing the position. The reverse position involves arching the back by dropping the abdominals downward towards the floor. The butt should be turned upward to the ceiling whilst the head and chest are oriented upwards as well. This position is to be held for 3 seconds. The cat and cow pose is to be repeated for five times.
6.Upright Back Stretch
Start by getting into a kneeling position by keeping one knee up and one knee firmly planted on the ground. Keep your body straight and make sure the quadriceps is parallel to the floor. The knee should be positioned above your ankle at a 90-degree angle. The next step is to lean forward whilst keeping your body straight and tall at all times. This movement will stretch the hip flexors while keeping a good lower back stretch as well.
Make sure to hold his position for 30 seconds at most. The exercise should be repeated up to 4 times for each leg.
