If you are looking for the solution of back pain you are in right place.It is recorded that up to 80% of adults experience lower back pain at any point in their life. And the most common reasons for low back pain is posture. In today’s busy life many people spent their day by setting on the chair, which affects the posture of the human body.Also, the reason behind the lower back pain is, lifting heavy weights.Mainly the people go to gym and exercise I wrong way which cause back pain.
Here I give you some tips, and you need to follow these, which can help you too, to give a relief for your back pain.
- First of all, avoid bending, lifting weights & sitting for a long time.
Start eating an anti-inflammatory food and taking calcium-rich food to relieve back pain.Start eating Veggies, flax and chia seeds which helps in back pain
- Then start exercise/yoga for the back muscles like
First of all, Lie down on your back and then bend one knee. And take a towel loop it under the ball of your foot.Than Straighten your knee and slowly pull back on the towel. Now you feel a gentle stretch on the back of your leg. Hold for at least 10to 15 seconds.Now do it 4 to 5 times for each leg.
Press-up Back Extensions:-
First of all, lie on your stomach and put your hands under your shoulders. And make a push with your hands and the shoulders now lift off the floor.Hold it for 10 to 15 sec. Now come back to initial position.
Bird Dog(best one):-
Start on your left hand and right knee, and tighten your stomach muscles. Lift your right hand and extend left leg behind you & keep hips level. Hold it for 10 to 15 sec. Then change the hand and legs. Repeat it for no. of times.
Knee to Chest, Pelvic Tilts:-
first of all, lie on your back portion with knees bent upward and keep feet flat on the floor. Now, hold one knee with hands and bring it to the chest, in this time keeps the other foot flat on the floor. And keep the back flat in level with the floor.Hold for 10 to 15seconds. And change the leg. Repeat it for 4 to 5 times.
You can do more exercise like Bridging, Knee rolls etc.
4.Also, try to sleep in a posture that helps you keep the curve of your lower back. Also, avoid sleeping on your stomach.