Back pain is Hell On Earth as you already know if you've suffered from this excruciating misery. Traditional remedies can even extend to major drugs and "the knife" of the operating room. Even though you might think it's a big painful at first, stretching is the first remedy to try as today's guest author suggests.
Back pain is often associated with the health of spine. The spine is made up of ligaments, muscles, bones and tendons which help the body move in various directions. It also carries the weight of the body. This is why it needs to be functioning properly at all times.
There are various stretching exercises that can ease back pain. The main cause for pain in the back is often weak muscles. This is particularly true in cases of lower back pain.
To alleviate back pain it is best to focus on the core muscles which serve to support the spine. These muscles are made up of back muscles, abdomen and buttocks.
These muscles provide defense against gravitational pull. When you strengthen the core muscles, prevention and reduction of back pain is possible. Strong muscles in the abdomen are vital in supporting the lower back and avoiding lower back pain.
Developing strength in the quadriceps or the front part of thigh muscles is necessary to avoid injuries when you do lifting. Lifting usually involve the legs. If the legs are not strong, the back will compensate for the weak legs.
Another cause of back pain is shortened muscles. The shortened muscles can cause misalignment of spine and result in back ache. Stretching exercises can elongate the shortened muscles and alleviate back ache.
Tightened muscles in the back, tight muscles in the buttocks, tightened hip muscles in the front part and tight quadriceps or hamstrings can all cause misalignment of spine. Doing stretch exercises can stretch the back which increases the range of movement of the spinal joints.
When back pain strikes, exercising could be the solution. Exercise should form part of the regular routine in order to maintain general health.
Some people take stretching for granted. Proper stretching technique can lessen back pain and can possibly eliminate it.
Stretching regularly can maintain flexibility in the muscles and ligaments. It can also free the stress accumulating in the joints and enhance blood flow and distribution of nutrients all over the body. If the person does not stretch, he might encounter stiffness, limited movement and aches.
Stretching helps warm up the muscles before undertaking vigorous activities. Doing stretching routines before and after a rigorous workout can help prevent injuries.
Doing stretching the proper way will maximize the benefits you will reap from it. Also, it can prevent unwanted injuries. Use the following techniques to do stretching properly:
– Begin with the neck and work the muscles down. This enables you to utilize muscles that have already been stretched as you work your way down.
– Do not stretch aggressively. Exercise gently until you feel some mild tension but do not overextend yourself until you feel pain.
– Each stretch should last 10-20 seconds
– Breath deeply and relax during the stretch
– Do 3 to 5 sets of stretches for each part of body – when your flexibility improves, add more sets
– Alternate muscles and sides when doing the stretching
Do some stretching the moment you wake up in the morning. This is an excellent way of starting your day. Everyday stretch routines is ideal but you may do it 2 to 3 times if daily is not possible. Before you start stretching exercises, consult your doctor to find out if your body is capable of doing the routines.
Sample Stretching Exercises
Do the following stretches 3 to 5 times to prevent or stop back pain:
– Tilt the head forward until your chin touches the chest
– Turn the head to the left slowly until the chin aligns with the shoulder. Do the same with the right.
– Go back to first position.
– Rotate shoulders forward 10 times
– Rotate backwards 10 times
– Lie on your back
– Bring one bent knee toward the chest
– Do the other leg
Doing stretches to extend your usual range of motion and ease up the back pain may not show results immediately. Any worthwhile endeavor takes time and patience. In addition to stretches, an ergonomic chair can be purchased to alleviate back pain during your work day as well. Little by little your flexibility will improve with continuous stretching routines and back pain will be a thing in the past.