Many young and old people are found complaining of low back pain. The reason is the overwork or some trauma due to which the muscles contract. Though low back pain is not dangerous as such; however, it is necessary to get rid of it to perform the routine tasks actively. Simple tips to avoid from low back pain are not to lift heavy weight items and using ice and painkillers. There are various exercises as well that need just 15 minutes maximum and help you relieve from this pain some of which are mentioned below:
Aerobic exercise is very good for relaxation of your muscles. Research shows that people who do the morning walk regularly and are interested in cycling recover soon from low back pain as compared to those who take bed rest.
Yoga is very effective exercise in which you can align your lower parts of the body and backbone in the right position within a short period of time. The steps involved in yoga for low back pain are fists forward bending, wall plank, downward facing dog, back traction, child pose, etc.
Core stability exercises are very common and useful these days. In include the exercise of core muscles like the abdominal muscles, neck muscles, spinal muscles, external and internal oblique, hip flexors, etc. It not only makes you powerful, but also enables the patient to overcome imbalance, if any. Athletes can improve their performance by doing these exercises.
A very sound and hygienic exercise is aquatic therapy in which the patient sits in water for some time. In fact, the water resistance works in the same way as the weights put on the joints outside water.
A simple exercise to provide comfort to your feet and help you stand relax is to move ankles upward and downward for 10 minutes.
Same as ankles exercise bend down to your knees and then stand straight. You have to do this exercise ten times.
Lie down in a restful position and compress the ribs downward. Hold breath for five seconds and repeat.
Stand with the back towards the wall and tighten your muscles of abdomen. Then, bend down gradually.
Sit on a ball and slowly get your arms and heels up and down. Same as there are simple exercises to relax your lower parts of the body such as heel raises, leg raises, pelvic tilt, knees and chest exercise and hamstring stretching, etc.
These are very effective exercises without any expense by doing which you can get relief from low back pain in a better way.
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