Traditionally, aches and pains have usually been associated with the elderly, but given our lifestyles, it’s not uncommon these days for people even in their 20s to be afflicted with various forms of severe back pain. This painful disorder can affect you in various forms such as lower back pain, upper back pain, back spasms, sciatica pain, spine pain, bulging disc, sore back, cervical pain, etc. Some of the reasons for chronic back pain include sitting for long periods of time, incorrect posture, lack of exercise, etc.
But fret not! Go ahead and ease your back ache by doing these simple exercises for back pain:
– Two Knee Twist
The experts at Apollo Spectra state that most people will suffer from lower back pain at some point of time in their lives. You can gain relief from your lower back pain with this rotational stretch. Lie on your back with your arms at 90 degrees from your body on either side, knees bent and feet flat on the floor. Roll your bent knees to one side while keeping your shoulders flat on the floor. Hold in this position for 10 seconds. Come back to original position and repeat on other side. This easy exercise for back pain can be done twice a day.
– Knee-to-chest stretch
Lie flat on your back with both feet on the floor and knees bent. Wrap your hands around one knee and press it to your chest. Hold for 10 seconds and put your knee back to the original position. Repeat with other knee. You can do this simple exercise to relieve spine pain 2-3 times everyday.
– Bridge Stretch
Lying flat on your back with your knees bent and feet resting flat on the floor, contract your abdominal muscles and raise your hips. Take deep breaths and hold this position for 15 seconds, and return to original position. Repeat upto 15 times a day.
– Yoga Cat
If you’ve been meaning to try yoga for back pain, then this is a great place to start. Kneel on all fours with your hands aligned with your shoulders and your knees aligned with your hips. Exhale and slowly arch your spine. Inhale and tightening your core muscles, round your back like a cat. Hold your body in each position for around 10 seconds and repeat 10 times daily to relieve back pain.
– Hamstring Stretch
If you’re afflicted by sciatica pain, then you must definitely try this hamstring stretch. Place one foot on a surface either at or just below your hip level. Ensuring that your toes and leg are straight, bend your body towards your foot – the more you bend, the more your back gets stretched. Hold your body in this position for 30 seconds and repeat with the other foot.
While these stretches for back pain are good to relieve the stress on your back, if you’re suffering from chronic back pain, it is recommended to go visit a pain management specialist such as Apollo Spectra who will not just identify the source of your back pain through blood tests, X-rays, MRI and nerve studies, but will also effectively treat your back pain through a combination of injections, medication, acupuncture treatment and physiotherapy.
In case of extremely severe back pain or sciatica pain, Apollo Spectra also has extremely experienced surgeons who can treat these conditions through the revolutionary minimally invasive procedure of endoscopic spine surgery which is a stitchless surgery that keeps the natural structure and stability of your spine intact, as it doesn’t involve cutting of muscles and bone structure.
So why suffer anymore?