Exercise for Backache: Backache is very common these days. This is due to sitting straight all day. Desk work needs this posture which leads to pain in the lower portion of the back.
Causes of Backache can be due to many different problems. 1. Strained muscles and sprained ligaments are two of the most common back injuries. 2. These can happen when you lift something that is too heavy or exercise or lift something incorrectly. 3. Also, pain can be caused by sitting in one position for a long time. Bones get stiff so do our joints. 4. Another cause can be ‘wear and tear’ from years of active living. 5. Back pain can also be caused when discs become compressed and pinched in between the vertebrae. This is known as a herniated disc. When a herniated disc presses on a nerve, it can cause pain and numbness and tingling in the leg as well. 6. Backache can be the result of incorrect posture too, and the ignorance about the same. Back pain especially when it is recurrent, can be very debilitating. The Good News is that many causes of back pain can be either prevented or reduced. Light activity, following a belief (one or two days) period of rest, can speed healing. Precaution: Bed rest longer than three days can actually hinder recovery. When the pain eases, stretching and regular exercise can increase the flexibility and strength in your back muscles. Exercises that strengthen the muscles around the injured area can reduce the risk of new damage. Yoga for a 'Pain-free Back' points out that if people make Yoga a part of their daily lifestyle, they can cure their back pain completely. Stretching muscles twice a week is enough to build overall flexibility. Advantages of being stretchy: Being flexible and stretching out is not the realm of just gymnasts, athletes or swimmers.Anyone can and should be like that, for it's not just before starting a workout that one faces tight hamstings and a sore back and neck. These are issues that plague those with sedentary jobs as well. Thus, flexibility can help in gym training and dealing with the stressors of everyday life. It also helps the body to heal. Increased flexibility also leads to improved posture. Once the earier tightner goes away you start to sit right and walk better too. Backache can be of different types, ranging from a constant dull ache to abrupt sharp soreness. *You may get back pain due to a sprain or other accidental injuries. *Many people also experience back pain due to the wrong posture. However, these are some easy ways to fix your backache. *Exercising and sleeping on a good hard mattress are some of the methods of pain relief. Soft mattresses that push your back out of alignment. *Also, sleep on your side to prevent any curve in your spine. Yoga improves sleep and lowers depression in menopausal women, Quit smoking, as smoking cuts blood flow to the lower spine and causes spinal discs to degenerate. Study shows that smokers are more likely to have backache than their peers who do not smoke. Avoid smoking and drinking. Both these habits damage the heart muscles and the heart fails to function the way it should. Regular exercise- Simple exercise like walking can be very helpful people get out of their sitting. For more exercise, it is always best to consult a physician or an orthopedic and learn low-pact exercises suitable for your age as well as the type of pain you have. Stretching: Stretching is very important way to prevent backache and stay flexible. It helps in recovering from a back injury. Stretch before exercise or other strenuous physical activity and also before going to bed is advisable. Take some time out for walking, jogging, yoga, aerobics, dancing or any other form of exercise. It strengthens your heart and cardiovascular system. Improves blood circulation and each part of your body receives sufficient intake of oxygen. Wakening of the Spine: One position throughout the day leads to the pain. To avoid this one should stand up, lean forward, back or sideways in your chair, and walk around as often as possible.
1. Back ache: For back ache the following exercises come in handy: *Exercise: 1. Lie on your back with your legs extended straight out in front of you, and your arms above your head straight. 2. Stretch your whole body. Imagine that you are making yourself tall. Hold for 10 seconds. Relax for 10 seconds. 3. Keeping the lower part of your body straight only bend and stretch your torso to the left, with your extended arms and shoulders. Hold for 10 seconds. Release for 10 seconds, and come to the original position. 4. Bend on the right side and stretch your torso extending your arms and shoulders. Hold for 10 seconds. Release and come to the original straight position. Benefits: 1. It stretches your whole body, especially the spine. 2. Give relief to my cramps by stretching the lower calves of legs. 3. It gets your circulation going after a full nights sleep, 4. If you sleep on your stomach, especially, stretches out your vertebrae. Beside this, Spinal Cord Stretches no1& 2, also (Suryia Namaskar) – Sun Salutation, Extreme back bend, and Forward Bend. After that to warm myself up I did 5 minutes walking, jogging and marching on a point, i.e. while standing, moving my legs up and down just like doing brisk walking, jogging or marching. Herbal treatment for Back pain: For Lower Abdominal pain: . *Take a mixture of 1tsp grated ginger pulp and 1tsp lime juice. Take this immediately after eating. This can prevent the pain. For bone hurt: Apply simply a pinch of red chili paste in warm oil. This will give relief to hurt. Sure Folk Remedy for backache: Take this for 15 days when you feel the black pain coming on. Then stop it after you feel relief. *Soak 8-10 dry Black channa overnight. With it soak 2 dry black grapes, 3-4 almonds, 1 dry date.(chuhara- dry kajur). In the morning drain all the ingredients, peel the almonds and eat with milk. Take this for a fortnight, though you will experience the difference after 4-5 days. Cure for Backache and Chest ache: *Combine ½C of lemon and orange peels, both have oil absorbing properties, puree the peels in the blender with a cup of pain curd (yogurt). Smooth over chest and follow with a cool bath rinse. Sprain can be treated by heating a cup of water, then add 1tbsp salt and 3oz white vinegar. Soak a cloth in the mixture, wring it out, and wrap it around the sprained area. When the cloth begins to dry, soak it again and reapply. Heat, vinegar again over low heat and reapply. This will reduce ache and swelling. Note; Backache can reoccur, so be careful
Fish- posture Exercise
Fish- posture Exercise Note; Backache can reoccur, so be careful Exercise- For Spine and Slipped Disc: for relieving constipation, benefits the spine, excellent for slipped discs. Back ache: For back ache the following exercises come in handy: For cure do the following exercises: Don't sit up straight all day. It is healthier to change position throughout the day. The human body is build as to respond to change, one position through- out the day leads to pain. To avoid this, one should stand up, lean forward, backward or sideways in your chair and walk around as often as possible. 1. ABS stretch: Sit on the ground with the ankles facingeach other and the knees bend on the opposite sides. Press the knees to make them touch the ground. Hold for 20 seconds and repeat. Shoulders Delt: Hold the elbow of one arm with the other hand and pull the elbow across the chest. Hold and repeat for the other hand. Curling Cat: Kneel down on all fours and curl the back upwards in the same position. Hold this and start again. This increases flexibility of the back Stretch: Place your leg on any raise area in front of you, like a stool or chair. Now, extend it straight withut bending the knees and bend the torso to touch the toes. Hold for 15 seconds and repeat. Some more exercises: Extreme Back Stretch Sun Salutation-Surya Namaskar
Back Muscle Strain: "Standing Back Extention" Position Exercise:
Stand with your feet comfortably apart. Knees should remain straight.
Rest your hands against the back of your pelvis. Bend backwards as far as you can, and push your back forward with your hands. Repeat 5 times.
More Advanced Locust posture:
Locust Posture relieves problems of the abdomen and lower back pain:
*Lie down, with chin on floor. Clench fists and press arms and knuckles down under the groin. Inhale.
Using the lower back muscles, raise one leg towards the ceiling. Hold, exhale and relax.
Repeat 2-3 times, according to capacity. While in pose, raise both legs, a strenuous pose. Note: Never force or strain in Yoga.
Extreme back stretch on bended knees
Hands touching calves or the heels: Exercise for legs, waist, lower back and hip joints. 1. Sit on your bended legs, feet at the back with the heels raised. 2. Raise your upper body i.e. your spine, straight on your bended knees. 3. Breathe in and very slowly bend your upper body and the extended arms to the back, to touch the top of the heels. If you cannot touch the heels, try to touch the calves, it will give the same benefit. 4. Hold for asecond. Breath outand slowly bring your body to the original front position on the bended legs. This stretches the whole spine and arms. Alternative Arm and Leg raises, lying on your stomach: This exercise is good for strengthening back muscles. I did this for back shoulder muscles and lower back pain 1). Lie on your stomach on the floor and not on the bed, as it is too soft. A soft surface can lead to arching of the back, which places stress on the joints. Place a small pillow under your forehead to raise your nose from the floor so that you can breathe. Do not turn your head to the side to perform this exercise, because you may strain your neck. 2). Extend your arms straight out beyond your head. Simultaneously raise your right arm and left leg 4” to 6” off the floor. Hold for 5-10 seconds while breathing regularly. Lower your arm and leg. 3). Repeat on the left arm and right leg. This is one repetition Start slowly and work up to 5 to 10 repetitions, three times a week. Increase from one to three sets. Benefits: i).This exercise strengthens the upper/lower back, buttock muscles, and back shoulder muscles. ii). It is excellent for rehabilitation of the lower back and prevention of back pain. 6. Alternate Arm raise: This exercise is the same as alternate arm and leg raises except that you only i). Raise the left arm, hold for 5-10 seconds, and lower it. ii) Now raise the right arm, hold for 5-10 seconds, and then lower it. Benefit: Good for strengthening upper back muscles. It is excellent for seniors with upper back problems. 7. Alternate Leg raise: Fig. 2-3. This exercise is the alternate arm leg raise, except that you i) Only raise the left leg, hold for 5-10 seconds, and then slowly lower it. ii) Raise the right leg, hold for 5-10 seconds, and then lower it. Benefit: This exercise strengthens the lower back muscles. Note: You can do any alternative moves standing while facing the wall. They will improve postural muscles and posture. They are excellent exercises to do at work breaks, especially if your work involves a great deal of sitting or lifting.