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Stretches for Back Pain Relief
7 Stretches That Take
7 Minutes And Provide Complete Back Pain Relief
the world today, back pains are featuring prominently as the most common type
of pain. In the United States, for example, the US department of health and
human services estimates that every 8 out of ten people will suffer these pains
at one point in their life. Also, the National Institute of neurological
disorders and stroke has found that these pains are more common in people in
the age bracket of 30-50 years.
causes back pains?
Maher- the director of the musculoskeletal division at the George Institute for
Global health based at the University of Sydney Australia- says that the pains
can be caused by a variety of factors that range from the type of work,
posture, bad mattresses, heavy object lifting, infection, and fractures among
good thing, however, is that back pains can be easily eradicated through simple
routines like popping a pain killer or exercising. Of these two it is the
second one (and the safer way) that we are interested in. In particular, this
discourse will take you through some types of stretches that Gerald Girasole,
an orthopedic spine surgeon at the Orthopedic and sports center in Connecticut
recommends for people seeking back pain relief.
back pain causescould be resulting from a spine that has
been bent for too long and hence the need to constantly straighten it. This is
how you do it:
on the floor face up and with your right hand stretched away from the body.
Now, without turning, try to move your right leg over to your left side such
that your waist area will be to some extent halfway turned. Remember to keep
the outstretched hand to the ground. Hold for around 20 seconds then shift to
the other leg.
on the floor face up, feet on the floor and knees bent. When still in this
position, put your right foot over the left knee. Now grab your left leg form
the ankles and pull your legs close to your chest as you possibly can. Hold this
position for thirty seconds; release then switches legs. This will help relieve
all the tension that may have accumulated in your lower back as well as in your
Hip flexor stretch
straight and gently bring your right knee to the floor. Your left foot (bent)
should be firmly placed on the ground in front of you. Now place your left hand
on your left thigh and the right hand on your waist. While in this position,
lean forward to your right hip until you feel a stretch on the right side of
the hip. Hold for half a minute then switch sides.
one is aimed at unstiffening your legs and also your back. The icing on this
routine is that it can be done either while standing or while lying down. In
whatever start position you choose, ensure that your held is held high.Then grab your right foot with your right
hand and pull it up to the small of your back. Hold for a half a minute,
release and repeat with the left foot.
Total back stretch
at arms-length from a chair that has its back facing you. Now, while keeping
your legs together, lean forward to touch the top of the chair with your hands.
Notice that your knees should be slightly bent and your head should be at the
same level with your shoulders. Hold the pose for 10 seconds the stand
straight. While standing, move your right hand over your head and bend towards
the left side. Once your maximum stretch, hold the position for 10 seconds then
Knee to chest stretch
on your back, knees bent and feet on the ground. Now without raising your head
off the ground or raising your left foot, pull your right knee as closest as
possible to your chest. Without releasing your knee, try to straighten your
left leg. Then hold for 20 seconds and switch legs. After doing it twice for
each leg, now draw both knees to the chest and hold for a few seconds.
on the floor, faces up. Now, Grab your right leg by the calves and lift it
until it forms a 90-degree angle with your stomach. Remember to keep you left
leg straight on the ground. Hold for a while then switch.
pains are like rodents that creep into your space and terrorize you.Now because
you cannot live with them, you will need to find remedies. This is exactly what
you will find in stretches, some of which have been described above. These
workout plans will help you bid the trouble of back pains good bye and forever.
The secret lies in just following them religiously.
Home Remedies For Relieving
Mitchell was born in the USA. She has done MA in English Literature. She loves
to publish her article on different health and beauty websites. In her spare
time, she like to do research on health information on Glozine healthy news
platform. She is contributing to Consumer Health Digest. Follow her on Google+, Facebook and Twitter.