Back Pain Exercises and Treatment
Back pain exercises and treatment in ahmedabad : (Sujok Acupressure Therapy)
Back pain is a common issue that affects people of all ages and lifestyles. While rest and medication may help relieve the pain temporarily, exercise is one of the most effective ways to manage and prevent back pain. In this article, we will explore some exercises that can help relieve back pain and improve your overall back health.
Before starting any exercise program, it is important to consult with your healthcare provider, especially if you have a pre-existing medical condition or have experienced recent back trauma or surgery.
- Cat-Cow Stretch
The Cat-Cow Stretch is a gentle exercise that can help stretch and mobilize the muscles in the spine, hips, and abdomen.
Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. As you inhale, arch your back and lift your head, bringing your shoulder blades together. This is the “cow” position.
As you exhale, round your back and tuck your chin to your chest, bringing your shoulder blades apart. This is the “cat” position.
Repeat this movement 10-15 times, focusing on slow and controlled movements. This exercise can help improve spinal mobility and reduce tension in the muscles of the back and neck.
- Knee-to-Chest Stretch
The Knee-to-Chest Stretch is a gentle stretch that can help relieve tension in the lower back and hip muscles.
Lie on your back with your knees bent and your feet flat on the floor. Bring one knee towards your chest, using your hands to gently pull it towards you. Hold this stretch for 10-15 seconds, then release and repeat on the other side.
You can also perform this stretch with both knees, bringing both knees towards your chest at the same time. This stretch can help increase flexibility in the lower back and hips, and improve circulation to these areas.
- Pelvic Tilt
The Pelvic Tilt is an exercise that can help improve the stability and strength of the muscles in the lower back and abdomen.
Lie on your back with your knees bent and your feet flat on the floor. Engage your abdominal muscles and tilt your pelvis forward, pressing your lower back into the floor. Hold this position for 5-10 seconds, then release.
Next, tilt your pelvis backward, arching your lower back slightly away from the floor. Hold this position for 5-10 seconds, then release.
Repeat this exercise 10-15 times, focusing on slow and controlled movements. This exercise can help improve core strength and reduce tension in the lower back.
- Bridge Exercise
The Bridge Exercise is a great exercise that can help strengthen the muscles in the hips, lower back, and thighs.
Lie on your back with your knees bent and your feet flat on the floor. Place your arms at your sides with your palms facing down.
Engage your glutes and core muscles, and lift your hips off the floor, forming a straight line from your knees to your shoulders. Hold this position for 5-10 seconds, then slowly lower your hips back down to the floor.
Repeat this exercise 10-15 times, focusing on slow and controlled movements. This exercise can help improve hip and lower back strength, and reduce tension in these areas.
- Bird Dog Exercise
The Bird Dog Exercise is a great exercise that can help improve the stability and strength of the muscles in the lower back and hips.
Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Engage your core muscles and lift one arm and the opposite leg off the ground, keeping your back flat and your hips level. Hold this position for 5-10 seconds, then lower your arm and leg back down to the ground.
Repeat this exercise on the other side, lifting the opposite arm and leg off the ground. Repeat this exercise 10-15 times on each side, focusing on slow and controlled movements. This exercise can help improve core and hip strength, and reduce tension in the lower back.
- Superman Exercise
The Superman Exercise is a great exercise that can help strengthen the muscles in the lower back and improve spinal mobility.
Lie on your stomach with your arms and legs stretched out in front of you. Engage your core muscles and lift your arms, chest, and legs off the ground, keeping your neck in a neutral position. Hold this position for 5-10 seconds, then lower your arms, chest, and legs back down to the ground.
Repeat this exercise 10-15 times, focusing on slow and controlled movements. This exercise can help improve lower back strength and mobility, and reduce tension in the muscles of the back.
- Side Plank Exercise
The Side Plank Exercise is a great exercise that can help improve core strength and stability, and reduce tension in the muscles of the lower back.
Start on your side with your elbow directly under your shoulder and your legs straight. Engage your core muscles and lift your hips off the ground, forming a straight line from your head to your feet. Hold this position for 10-15 seconds, then lower your hips back down to the ground.
Repeat this exercise on the other side, lifting your hips off the ground and holding for 10-15 seconds. Repeat this exercise 3-4 times on each side, focusing on slow and controlled movements. This exercise can help improve core strength and reduce tension in the muscles of the lower back.
- Wall Squats
Wall Squats are a great exercise that can help strengthen the muscles in the lower back, hips, and thighs.
Stand with your back against a wall and your feet hip-width apart. Slowly slide your back down the wall until your knees are bent at a 90-degree angle, keeping your back flat against the wall. Hold this position for 10-15 seconds, then slowly slide back up the wall to a standing position.
Repeat this exercise 10-15 times, focusing on slow and controlled movements. This exercise can help improve lower body strength and reduce tension in the muscles of the lower back and hips.
- Hamstring Stretch
The Hamstring Stretch is a great exercise that can help improve flexibility in the back of the legs and reduce tension in the lower back.
Lie on your back with your knees bent and your feet flat on the floor. Lift one leg off the ground and gently straighten it, keeping your knee slightly bent. Use a towel or resistance band to gently pull your leg towards your chest, feeling a stretch in the back of your leg. Hold this stretch for 10-15 seconds, then release and repeat on the other side.
Repeat this exercise 3-4 times on each side, focusing on slow and controlled movements. This exercise can help improve flexibility in the legs and reduce tension in the muscles of the lower back.
- Yoga and Pilates
Yoga and Pilates are both great exercises that can help improve core strength, flexibility, and reduce tension in the muscles of the back.
Yoga poses such as Downward Dog, Cobra, and Child’s Pose can help stretch and strengthen the muscles of the back and improve spinal mobility. Pilates exercises such as the Roll-Up and the Hundred can help strengthen the core muscles and reduce tension in the muscles of the back.
Conclusion
Back pain can be a challenging issue to deal with, but exercise can be an effective way to manage and prevent it. The exercises listed above can help improve flexibility, strength, and mobility in the muscles of the back, hips, and core. Remember to consult with your healthcare provider.
“Healer Nisha” is an Acupressure Specialist or Therapist, having Pain Treatment Clinic in Ahmedabad, doing practice as Sujok Acupressure Doctor in Ahmedabad, Gujarat.
Acupressure is Ahmedabad is Very Use in Pain Treatment Like :-
Sciatica – Knee – Upper & Lower Back – Muscle – Cervical – Spine – Shoulder – Neck – Head – Vertigo – Piles – Eye – Heel – Pcos / Pcod
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