How Do You Safely Relieve Yourself of Back Pain?

Back pain, especially low back pain, is very common. It normally gets better within a few weeks, but it might occasionally stay longer or keep returning. You can take steps to minimise the pain and discomfort. Keep reading to find out the best exercise for back pain relief.

What causes back pain?

Several factors can lead to back pain. It often gets better on its own, although the exact cause isn't always clear. A pulled muscle (strain) is a common ailment that leads to back pain. The condition can occasionally be brought on by medical disorders including sciatica (a pinched nerve), a slipped disc, or ankylosing spondylitis.

Rarely, back pain may indicate a serious condition like cancer, a fractured bone, or an infection.

What is the best exercise for back pain relief?

Take your time and concentrate on your breathing while you perform these stretches. To avoid straining or going too far, use your breath as a cue. Each pose or exercise should allow you to breathe easily and comfortably.

1. Child’s Pose

This classic yoga position gently stretches the spinal extensors, thigh muscles, and gluteus maximus. Your neck, shoulders, and entire back are also helped to feel less painful and tense.

Your body's soothing response also helps in releasing tight lower back muscles, enhancing flexibility and blood flow along the spine.

Follow these steps to do Child’s Pose:

1. While on your hands and knees, sink back through your hips until they are resting on your heels.
2. Fold forward, hinge at the hips, and extend your arms in front of you.
3. Lay your belly on top of your thighs.
4. Extend your arms out in front of or next to your body, palms upward.
5. Pay close attention to inhaling deeply and releasing any stiff or tense muscles.
6. Keep this position for as long as a minute.

You can repeat this stance multiple times throughout your stretching routine. You are free to perform it in between each of your other stretches.

2. Knee-to-chest stretch

This exercise relaxes your hips, thighs, and glutes, which also encourages general relaxation.

Follow these steps to do a knee-to-chest stretch:

1. Lie on your back with your feet flat on the ground and both knees bent.
2. Extend your left leg straight out along the floor, or keep it bent.
3. With your hands behind your right thigh or at the top of your shinbone, bring your right knee to your chest.
4. Avoid elevating your hips and stretch your spine all the way to your tailbone.
5. Take a few long breaths to relax.
6. Stay in this position for 30 to 60 seconds.
7. Repeat with the opposite leg.

3. Seated spinal twist exercise for back pain relief

This classic twist exercise stretches your glutes, hips, and back. It extends your neck, shoulders, and abdomen while enhancing spinal mobility. Your internal organs are also stimulated by the strain of this stretch.

Follow the below steps to perform a seated spinal twist:

1. Lie down on the floor with your legs out in front of you.
2. Place your left foot on the outside of your right thigh while bending your left knee.
3. Position your right arm outside your left leg.
4. To provide support, place your left hand behind you.
5. Twist to the left, beginning at the base of your spine.
6. Keep this position for as long as a minute.
7. Continue on the opposite side.

Shop online today at Chemist.net for the best back pain treatment products as you continue with the best exercise for back pain relief. You can also visit your nearest Knights Pharmacy branch today.

Shop Now           Treat Back Pain           Knights Pharmacy Branch

 

This blog post was written on behalf of Chemist.net by Pharmacy Mentor.

 

Updated October 2022