Monday, March 2, 2015

Easy Exercises for Back Pain

Back Pain can be frustrating and debilitating, here are 6 easy exercises for back pain to help you get back on the correct path to a healthier back.. These 6 easy exercise can be done in your own home and no equipment is required.

Warm Up Back Rotation

Before you begin your exercise it is very important to warm up the spine, so I recommend sitting on the floor or mat with your legs crossed in your most comfortable position and your arm on either side of your knees, hanging and relax your shoulders.

Then start moving your shoulders in a clockwise position, starting out with a small circular motion, slowly making your circle bigger. Close your eyes to feel your momentum. Continue this for 1 minute and then stop and center yourself and then begin the rotation in an anti clockwise position. Again start out with just small circles, getting bigger and bigger, again for another minute. 

Side Stretches 

Once you have warmed up your back from the side rotation exercise, lift your right hand straight up above your head and lean over to the left, putting the left and on the floor as your momentum takes your to the left, keep you back as straight as possible and slowly stretch your side, hold for 15 seconds and return back to your center position.

Repeat on the other side, raise your left hand up above your head and lean over to the right, hold for another 15 seconds .

Repeat this exercise 5 times on each side and now you are ready for some

Butterfly Stretches

The Butterfly stretch is an easy way to give your back some immediate back pain relief. To do the butterfly stretch all that you need is a little bit of room to stand up and stretch. 

First place your hands, palms down, on your shoulders. Keep your hands in place, without moving, as you bring your elbows together in front of you. The closer your elbows come to each other the tighter your back will feel. Once you feel a strong stretch you should hold it for at least five seconds.

 Repeat this move 9 or 10 times for maximum back pain therapy.

Bridge Pose
Lie on your back with your knees bent and pointing straight up, with your feet close to your butt. Your feet should be parallel to each other and the same distance apart as your knees (about 6").

Lift your hips and press down with your feet to help lift your hips up off the ground. Your feet, arms, shoulders, and head should remain on the ground.

Hold this pose for as long as you can and remember to breathe in this pose. If you cant get your hips off the ground very far then place a blanket or a yoga block under the arch of your spine, just to release your hips a little further.

 Focus on expanding the chest as you inhale, and scooping in your belly as you exhale.

To release the pose, unclasp your hands and simply lower your hips to the mat.

Spine Rotation

This is a very relaxing pose and a wonderful release for your back, lie on your back with your knees and hips bent and your feet flat on the ground. 

 Have your arms in the crucifix position, now rotate your knees to one side and hold the position for 30 seconds, make sure you keep your shoulders on the floor.

Then reverse this position by rotating your hips to the other side and hold it for another 30 seconds.
Repeat this exercise 5 times, preferable 2 times a day.

Cat and Cow

Begin with your hands and knees on the floor. Make sure your knees are under your hips, and your wrists are under your shoulders. Begin in a neutral spine position, with your back flat and your abs engaged.
As you inhale, let your belly soften, arch your back, and lift your head and tailbone. This part of the stretch is called cow.

With an exhale, round your spine up to the ceiling pulling your abs toward your spine, and simultaneously tuck your tailbone in and tuck your chin toward your chest. This part is known as cat.

Continue flowing back and forth from cat to cow, breathing deeply so as not to rush each movement.

These are 5 wonder easy exercises for back pain and these should be done first thing in the morning to wake up your back and then again at night, it can be done in front of the TV.

A wonderful position to finish your progran with is Child Pose.

Child s Pose
This is a wonderful position to relieve your back pain at any time.

Kneel on your mat with your knees hips-width distance apart, and your big toes touching behind you.
Take a deep breath in and as you exhale, lie your torso down onto your thighs. Try to lengthen your neck and spine, by drawing your ribs away from your tailbone, and the crown of your head away from your shoulders.

Rest your arms beside your legs, with palms facing up, or try extending your arms out in front of you. I also like to separate my knees and bring my arms between my legs, and turn my head to the side so my cheek is on the mat. Each of these variations will stretch your back, neck, and shoulders differently, so try them all to see which one you like best.

Stay here for five breaths or longer, and once you've had enough, you can inhale to lift your torso up.

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