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Simple Exercises To Relieve Your Lower Back Pain Every Day

Simple Exercises To Relieve Your Lower Back Pain Every Day

Lower back pain can affect your day-to-day life. According to the Journal Archives of Internal Medicine people who started doing Yoga or some form of stretching classes are twice as likely to “cut back on pain medications for their back aches as people who managed symptoms on their own”. Yoga is a highly effective technique to relieve you of your lower back pain. Here are six techniques or exercises.

For severe back pain, it is recommended to consult a medical practitioner

1. Forward Bend

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exercises

    There are many different types of forward bends, each with varying levels of intensity. In bending forward towards our thighs, we are flexing the spine. This both stretches and strengthens the muscles along the spine, shoulder, pelvic girdles, and legs. Abdominal muscles are also strengthened.

    • Place your buttocks firmly on the floor
    • Extend your legs outwards.
    • Lean forward, head facing down.
    • Try to reach your feet, with your hands.
    • Hold for 5-10 breaths, repeat as needed.

    2. Cat and Cow Pose

    exercises

      This helps loosen back muscles and is ideal for relieving you of lower back pain.

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      • Start by going on all fours.
      • Slowly press your spine upwards as you move into the cat pose.
      • Make sure your back is arched.
      • Hold this position for a few seconds.
      • Make sure your shoulder blades are pressed back and your head is lifted.
      • Move back and forth between these poses.
      • Repeat 10 times.

      3. Child

      exercises

        The child pose helps elongate your back and is a destresser.

        • Stretch your arms out in front of you as you are sitting on all fours.
        • Sit back and make sure your butt muscles (not touching) are resting just above your heels.
        • Hold for 5-10 breaths. Repeat.

        4. Pigeon

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        exercises

          This can be a challenging exercise, especially for beginners. It stretches your hip rotators and flexors, which allow for tighter hips that can contribute to lower back pain.

          • Start in the downward-facing dog position, making sure your feet are together.
          • Bring your left knee forward and turn it out to the left, making sure your left leg is bent and almost perpendicular to your right knee.
          • Then lower both of your legs to the ground.
          • Keep your right leg extended behind you.
          • Hold for 5-10 breaths, and repeat as required.

          5. Downward-facing dog

          exercises

            This a great total body stretch that targets the lower muscles that help form your lower back, providing needed support for your spine.

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            • To do this, start on your hands and knees.
            • Make sure your hands are only slightly in front of your shoulders.
            • Then press back and raise your knees, away from the floor.
            • Focus on lifting that tailbone of yours towards the ceiling.
            • For a hamstring stretch, softly push your heels towards the floor.
            • Hold this position for 5-10 breaths.
            • Repeat 5-7 times

            6. Upward-facing dog

            .

            exercises

              This opens your chest, stretches your abdominal muscles and also engages your back.

              • Lie flat on the floor, palms facing down – near the middle of your ribs.
              • Press the top of your feet into the floor, while drawing your legs together. While doing this, lift your chest off the floor. Make sure you use back strength and not your hands
              • Keep legs extended.
              • Hold for 5-10 breaths and repeat.

              exercises

                Featured photo credit: CureJoy via za.pinterest.com

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                Last Updated on January 14, 2019

                7 Ways To Make Exercise Fun For Everyone

                7 Ways To Make Exercise Fun For Everyone

                From Atkins to Paleo to eating gluten-free despite not being one of the rare few people afflicted with celiac disease, fad diets are everywhere. It drives me crazy because I believe these diets do more harm than good. Your body is made up of a variety of vitamins, nutrients, and minerals, and losing weight healthily isn’t possible when you fill your body with unnecessary synthetic plastics, sugars, and powders. There’s no easy button in life.

                What you need to do is exercise, which isn’t very appealing to many people. Workouts take work, so there’s already a stigma involved in going to the gym. Starting a healthy workout regimen becomes easier when you make it fun. If you want to live long and prosper, get off the couch and try these methods to turn your workout into a playout.

                1. Take the scenic route.

                Walking is an easy way to transition to a healthy lifestyle, and it’s free. Not only do you burn calories (check out this calculator for how many calories you burn based on your weight), but you see the world in a different way. Hiking in nature is great if you have access to it, but don’t let living in an urban area deter you from walking.

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                Whenever I’m creatively stuck I get my head straight by walking a couple of miles. It’s also how I discover new paths, meet new people, and stumble upon hole-in-the-wall spots I never would have found otherwise. You could drive past the same place every day and never appreciate the beauty, nor even notice it’s there.

                2. Distract yourself.

                No matter what exercise routine you choose, use the time to meditate. You may wonder how marathon runners are able to put so many miles on their bodies. It’s because the pain from running that you avoid is something they’ve learned to harness to enter a transcendental state. If you’re aware of the benefits of meditation and exercise but don’t have time to do both, you can combine them, killing two birds with one healthy stone.

                3. Listen to music or podcasts.

                There are few experiences in life more pleasurable than turning up the music and drowning out the world around you. With so many podcasts and music apps available on your smartphone, you can easily find entertainment options perfectly suited to your personal tastes. Never worry what people may think of you when working out;instead, crank up the volume and get lost in your own world. You’ll be in shape before you know it.

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                4. Bring a friend.

                Some people can’t go anywhere alone. While I highly recommend dining out and seeing a movie in a theater alone, having company while exercising is very helpful. It allows you to pace yourself with someone else, and gives you a coach to motivate and push harder than you may have on your own.

                Many exercises are safer when done with a friend, and some sports can only be played with another person. Involving others in your goals can mean the difference between success and failure. Just remember to continue exercising if the other person flakes, or they’ll be in control of your health.

                5. Accessorize.

                There are accessories that can make exercise easier, and sometimes buying a new toy can add some much-needed fun to your routine. With apps like RunKeeper and Nike+, your smartphone is capable of tracking your vitals and progress. Wrist weights can add a new dimension to your workout, and, if you exercise at night, a headlamp can help you see what’s in front of you so you don’t trip.

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                For urban runners and power-walkers, one of the biggest obstacles is other people. It’s difficult to get in your meditative zone and enjoy your music when you constantly have to dodge people. To resolve this vexing issue, Runbell, a startup in Tokyo, has developed the runner’s version of the bicycle bell. With this lightweight brass bell warning people you’re approaching from behind, you’re free to maintain your transcendental state while continuing your workout. Head to their Kickstarter campaign to pledge your support.

                6. Compete.

                A little healthy competition can motivate you to push yourself further in your workout regimen. There are apps like Zombies, Run! which turns your run into a video game, and MyFitnessPal which allows you to connect with others in the exercise community. Whether you’re directly competing with a friend, an online community, or against your previous self, setting goals is the key to reaching them. Running with no destination can feel like an impossible task, and it’s easy to get distracted.

                7. Relax.

                The best part about exercising is how much you enjoy the downtime. If you think laying on your couch all day is enjoyable, it has nothing on that hour you spend as a couch potato after a rigorous workout. Jay-Z said it best, “in order to experience joy, you need pain.” The harder you push yourself while exercising, the better you’ll feel when you’re relaxing.

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                With that said, don’t relax too much, or it loses the effect. It’s okay to indulge every so often. Treat yourself to some junk food you’re craving, imbibe a drink here and there, and spend a day vegging out on your couch. Staying healthy doesn’t have to be torture. Just turn down when you can and dedicate some time to better the health of your body. You only get one.

                Featured photo credit: tpsdave via pixabay.com

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