One of the easiest, fastest and cheapest things you can do to get rid of back pain is to do some back pain exercises. Whether your back is hurting due to injuries, stress, psychological reasons or a sedentary lifestyle, even the most basic exercises can do a lot to alleviate the pain that you are feeling. Most people will probably not be eager to do exercises when the pain in their back is at its peak, but this can actually be one of the best ways to stop the current pain, as well as to prevent further pain from occurring. Your health care professional will advise you if this is not the case.
One of the main causes of Back pain is bad posture.
Forward head posture and forward pelvic tilt are terms used by health professionals to explain incorrect body alignment or bad posture.
Forward head posture simply means that your head is sitting forward from your body which causes extra stress on the muscles in your neck, shoulders and running down your upper back. This can cause headaches and upper back pain so check next time you pass a mirror or window and see if your head sits forward or if you notice your chin jutting out when you become tense, especially when driving.
Forward pelvic tilt means that your pelvis is tilted forwards which causes your lower back to arch. This puts extra stress on the mid and lower back muscles and can cause back pain. Do you notice that your lower back pain is worse when you stand for a long time?
Avoid Back Pain For Life
Would you spend about five minutes daily at your desk to strengthen the vertebrae in your spine? It’s easy, takes 20 seconds to learn and is relaxing.
You don’t have to know anatomy to conclude a bad back knocks you out of the game. Can you remember these four things about your spinal column?
a) Never sleep on your back, always on your side.
b) Soft mattresses are an invitation to back ailment – a hard surface is good for your back.
c) Smoking reduces the blood circulation to your lower back causing pain. Smoking also causes your spinal discs (shock absorbers) to degenerate. Google it.
d) Lift with your Knees, not back. Pull-in your stomach with each lift.
Secret 5-Minute Strategy
1. Sit at you computer and pull back your chair.
2. Move forward and begin to ROCK back and forth gently about 6-8 inches. You are relaxing you intervertebral spinal discs
(shock-absorbers). Stop after about one-minute.
3. Now raise your arms vertically (Goal) and continue to rock back and forth. Stop after about one-minute.
4. Now start a CIRCLING motion with your back. Sway back and forth in a circle. Left hip forward and around to your right hip, and now backward moving right-to-left. Roll, not rock and make an elliptical (egg-like) orbit with your upper body. Stop after one-minute.
5. Continue Rolling your back in a left-to-right circle, but with your arms raised straight up. Stop after about two-minutes.
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