3 Exercises to Reduce Back Pain

Many people feel back pain in their daily lives. There are many reasons for back pain. First, pain can occur if the ligaments, muscles, or discs around the lumbar spine are damaged. Pain caused by structural damage to the body can be alleviated or disappear when the structural damage is healed. In other words, with proper treatment, the inflammation can go free of pain. However, even without this structural damage, many people complain of pain as they can hardly move their backs.

According to a recent article published in the Journal of the International Society of Radiology, tissue degeneration or damage around the lumbar spine that occurs with age is not directly linked to back pain. Rather than structural damage around the waist, back muscles or nervous system imbalances or weakness may be the leading cause of back pain.

A person who has had a back injury or experienced back pain is afraid of movements in his back. Experts call this “Fear of movement,” and fear of such small movements not only reduces the effectiveness of the treatment, but also keeps the muscles weak and nerves not responding normally.

How can you overcome this chronic back pain? The first thing that needs to be done is to overcome movement fear. You may hesitate to move your back because you’re afraid of feeling pain again. As a result, these worries make back pain worse.

If you don’t move, the muscles and fascia around the back will harden and not slide well. The hardened muscles or fascia cells lose moisture and the nerves are compressed to increase pain. Moving does not hurt your back or break your ligaments. Slowly move within a safe range to contract the muscles again. Bend to the side, bend forward, and try to move as long as you can, breathing slowly.

3 exercises to reduce back pain

Here are three exercises that are good for improving chronic back pain. Repeat each two times and you will feel a lot less back pain.

1. Lean straight and bend

The first exercise is to lie on the floor, stretch your back and bend. First, put your stomach on the floor, put your hands on the floor with your hands on it, and stretch your back as long as you can with your elbows straight. At this time, lift your head moderately without looking up. Stay for 2 seconds and then bend back with your hips back. At this time, relax the waist, breathe out and stop for 2 seconds. Do this by bending your back and repeat 5-7 times. Move slowly and perform 3 sets.

2. Lifting hips in quadruped position

The second exercise involves lifting one hip to the side in a quadruped position. This exercise helps to relax the back muscles and strengthen the hip muscles. In a quadruped position, raise your legs as high as you can, without moving your upper body as much as possible. If you can’t lift your legs, just lift it off the floor to see the effect. It is important to move the hips accurately without moving the upper body rather than lifting too much. This operation is repeated 5-7 times and a total of 3 sets are performed.

3. Good morning exercise

The last exercise is called Good Morning Exercise, which is a combination of back and squat exercise. First, spread your legs shoulder-width apart, stand up straight and bend your torso forward with your hips back. Sit as much as you can with your knees bent in a bowing position. This position is the same as the squat movement. In a sitting position, pull back your hips, bending your upper body forward, pause, and stand up while stretching your knees. Each motion stops for 1 second and repeats 5-7 times. 3 sets with enough rest between sets. It is also good to stretch out the waist as much as possible, and it is important to perform the motion slowly.