Back pain is not as unusual as you think. More and more, our lifestyle is putting a lot of pressure on our backs.
Pressure and stress are very common symptoms of the hectic lives we lead. Unfortunately, they can contribute to back and neck pain as we physically and emotionally tense up and round our shoulders.
Also, we (many of us) continue to work in environments where we sit for long periods of time, mostly at desks glued to our computer. For some people, sitting in a chair for more than 40 hours a week is the fastest way to develop back pain that hurts a lot. And what’s concerning is that, for some people, they’ve never experienced back pain before; They have never had lower back pain, shoulder problems, or neck pain, but suddenly notice these symptoms appear. Even if the symptoms don’t last long, they can start to affect people on a daily basis.
The worst part is that when you have lower back pain, it can seem very difficult to get rid of it. You try to adjust your posture and it still hurts. You try to quickly rub, massage, or stretch it, and it still hurts.
You try to get up and walk around and then it hurts again ten minutes later. It can be incredibly frustrating.
So here are some exercises you can do right now to relieve lower back pain.
Lower Back Exercises
The underlying premise is simple: You’re experiencing pain from chronic inactivity and stress, and this weakens certain muscles and tightens others. So here are two effective exercises that we know work. (Even famous celebrities and professional athletes do this to manage their back pain)
Exercise one – (Duration: 5-10 minutes)
How to do it:
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Lie on your back with both legs bent at right angles on a chair or block
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Rest your hands on your stomach or lie down with your arms extended at your sides below shoulder level, palms facing up.
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Breathe from your stomach. Let the lower back relax.
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Hold the position for 5-10 minutes
exercise two
How to do it:
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Lie on your back with one leg resting on a chair, with the knee bent at 90 degrees, while the other leg is extended and resting on the floor.
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Make sure both legs are in line with your hips and shoulders.
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The foot of the extended leg should be supported upright to prevent it from rolling to the side.
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Hold this position for a few minutes and then do the same on the other side.
exercise three
Be sure to move and walk even if you can only drive 10 minutes at a time. Try to take a 10-minute walk 3 times a day.
We recommend that you always consult your healthcare professional before beginning any exercise program.