How To Get Rid Of Back Pain

The main reason we suffer from back problems is that we are increasingly becoming sedentary creatures. The upright posture is designed for walking. Today, a high proportion of people spend the better part of their working day sitting at desks, at workstations, or in cars and trucks. These changes in human behavior have had a profound-and largely negative- impact on human physiology.

Active forms of back pain exercise (physical therapy) help to rehabilitate the spine and alleviate lower back pain in particular. Generally, you can expect a back pain exercise program will improve your overall back condition and should encompass a combination of stretching and strengthening exercises Depending on your diagnosis and level of pain, the back pain exercise and rehabilitation program may well be different, so it is important for patients to see a trainer or specialist.

The factors that contribute to back pain include:

• Poor posture
• Improper footwear and walking habits
• Improper lifting, lifting heavy objects
  
• Straining individual muscles
• Calcium deficiency
• Slouching when sitting
  
• Prolonged sitting, especially in a chair that does not adequately support the back
• Sleeping on a mattress that is too soft
• Kidney, bladder, and prostate problems
  
• Stress
• Pregnancy
• Female pelvic disorders
• Constipation may produce back pain
  
• Arthritis
• Rheumatism
• Bone disease
• Abnormal curvature of the spine

You are most at risk for back pain if:

• Your job requires frequent bending and lifting
• You must twist your body when lifting and carrying an object you must lift and carry in a hurry
• You are overweight
• You do not exercise regularly or do not engage in recreational activities
• You smoke

Healing through back pain exercise

Generally, a patient's back pain exercise program should encompass a combination of stretching exercises (such as hamstring stretching), strengthening exercises (such as dynamic lumbar stabilization exercises). Depending on the patient's specific diagnosis and level of pain, the back pain exercise and rehabilitation program will be very different, so it is important for patients to see a trainer who is trained to develop an individualized exercise program provide instruction on using the correct form, technique, good posture & right breathing techniques.

Active forms of back pain exercise (physical therapy) are typically necessary to rehabilitate the spine and help alleviate back pain. Movement distributes nutrients into the disc space and soft tissues in the spine to keep the discs, muscles, ligaments and joints healthy. And the converse is true too--lack of exercise can worsen back pain by leading to stiffness, weakness, and de-conditioning.

Here are a few yoga exercises to assist with strengthening the spine and improving flexibility.

The Cobra or Bhujangasana

Lie down prone (on your abdomen). Keep hands under the shoulders & lift up. Make sure that both the heels touch each other. Look up. The naval should still be touching the floothis position. Consult your doctor if you have undergone abdominal surgery or are suffering from hernia or have spinal injury.

Sahaj Pavanmuktasana

Lying supine (on your back), clasp one knee and bring your chin to your knee. Hold this posture for 10-30 seconds. If you have cervical spondylitis, do not raise the chin. This helps to stretch hamstrings and thus prevent lower back pain.

Poorna Pavanmuktasana

Lie on your back with your knees bent and feet flat on floor. Raise your knees toward your chest. Place both hands under your knees and gently pull your knees close to your chest till you feel a gentle stretch in your lower back. Try to bring your chin closer to your knees. Start with five repetitions, several times a day.

Chakrasana or The Bridge

Lying Supine, place your palms under your shoulders with fingers turned towards the feet. Bend your knees. Now raise your hips, arch your back, push the head & upper body as far as you can. This helps to get rid of stiff hip joints.

Spinal twist

This is very interesting. Lying supine, bend your knees. Grab both the ankles & place feet on the floor. Now roll both the knees to one side & outstretch the hands by your sides. This controls the sciatica and stretches upper & mid back.

Dhanurasana

Lying prone, fold your knees & grab both ankles. Lift up & arch your back. This helps to strengthen the back but consult your doctor if you have severe lumbar or cervical pain.

Gomukhasana

Place one hand behind your shoulders & reaching behind your back with the other hand interlock the fingers of both hands. Interchange the arms & repeat. This is excellent in the cases of cervical as it opens the shoulder blades. But those with frozen shoulders should not do this.

Exercise With Swiss Balls

World over Swiss balls are being used both by trainers & chiropractors. These help in releasing the tensions & giving normal curvature to the spine. These are very safe to be used but should be used under the guidance of a trainer. Lying prone on the ball, dig your feet firmly in the floor. Slowly raise your upper body. Exhale as you lift up & inhale as you lift down. This helps dramatically in strengthening the back muscles.

There are therapeutic balls that help in self-massage. These are the being used world over not just for such cervical stretch & massage but also for lower back, shoulders, hamstrings etc. Their effects are felt right after taking first sessions.

About the Author

Personal Fitness Trainer Kiran Sawhney, New Delhi, India provides effective fitness solutions to everyone. She runs her own fitness studio by the name of FITNESOLUTION. she has done certifications from world over in the field of aerobics, step aerobics, kickboxing, yoga, tai chi, pilates, ramp, bosu, thera band, aqua aerobics, body jam, body pump, body balance, body combat. she can be contacted at kiran@fitnesolution.com.