Many people face the problem of lower back pain. It is common amongst people, who have to sit for a long time due to their office work. It may be for work on the machines, for lunch or for watching TV at home. This adds up to the strain on your lower back.
On the other hand, athletes who are involved in jumping, running or rapid movements have back pain issues. This is due to the tension by the movements. Injuries may also occur if there are no proper stretching exercises at regular intervals.
Exercise is a chief reliever for all back pain. For a slip disc, you should avoid forward bends and difficult exercises. A few of these exercises along with deep inhaling and exhaling can help reduce the back pain.
Bend your right knee towards your chest, place a rolled towel around your foot, and straighten your leg upwards. Then press both the heels. For a strain in the lower back, twist the left knee with your foot on the floor. Hold this position for about 3 – 5 minutes.
In this exercise, bend knees towards your chest and put your arms out like a T, then while exhaling, release both your legs to the ground. Make sure that your shoulders are firmly pressed down. Repeat the same for both the sides, 1 – 2 minutes for each side.
This exercise allows the blood to flow into your lower back. For this, you need to lie on your stomach, take the support of your forearms, and align elbows under the shoulders. Press with your palms and feet. Push your pubic bone ahead. Now, you will feel the sensation in your lower back.
This is all four exercise. For the left leg, put your left knee behind your wrist. Then your lower leg will be diagonal towards your hips. Hips should be squared off towards the ground. Extend the elbows, put one hand on another as a pillow. Then do the same for the right leg and hold for 2 – 3 minutes.
Legs to the Wall
All you need to do in this is to push your buttocks towards the wall and your feet up to the wall. It works well for comforting the muscles. Hold it for 5 to 10 minutes.