Back pain gone without pill
Back pain affects 60%-70% of Americans at some time in their lives. It comes in many forms, from lower back pain, middle back pain, or upper back pain to low back pain with sciatica. Common back pain causes include nerve and muscular problems, degenerative disc disease, and arthritis. Many people find relief from symptoms of back pain with pain medication or pain killers.
Why back pain?
Most people have experienced back pain sometime in their life. The causes of back pain are numerous; some are self-inflicted due to a lifetime of bad habits. Other back pain causes include accidents, muscle strains, and sports injuries. Although the causes may be different, most often they share the same symptoms.
Tight muscles can lead to pain. But a few simple stretches can help you feel better all day.
Here are 5 simple stretches you can do in the morning – even in your pyjamas – to reduce your pain. They take less than 10 minutes to do, so you'll be sipping your latte in no time.
1. Neck stretch
1. While standing or sitting, bend your head forward, bringing chin to chest until you feel the stretch in the back of neck. Hold for 10 seconds.
2. Gently bend your neck to one side, like you are trying to touch your ear to shoulder, until you feel a stretch in the side of your neck. Hold for 10 seconds.
3. Repeat on the other side.
2. Back stretch
1. Lie on your back with your knees bent and slowly raise your left knee to your chest, holding it there with your hands.
2. Press your lower back against the floor.
3. Hold for 30 seconds.
4. Repeat the exercise with your right knee.
3. Press-up
1. Lie face down with your hands near your shoulders and your pelvis on the floor.
2. Press up from your hands painlessly, straightening your arms and arching your back, keeping your pelvis on the floor.
3. Hold for 10 seconds, and repeat 10 times.
Hip stretch
1. Lie on your back with knees bent, feet on the ground.
2. Bring your left ankle up and towards you to rest on your right thigh just above your right knee.
3. With hands behind your right thigh or around your right shin, pull both legs towards the chest until you feel a stretch in your left hip.
4. Hold for 30 seconds. Repeat on the other side.
Hamstring stretch
1. Lie on the floor with a protruding corner or a door frame just on your left side near your knee.
2. Raise your left leg and rest your left heel against the wall or door frame with the knee slightly bent.
3. Gently straighten your left leg until you feel a stretch along the back of your left thigh.
4. Hold for 30 seconds. Repeat on the other side.
5. As the stretch becomes easier, move closer to the door or wall.
Aerobic exercise
They can also improve chronic or recurring back pain. Weight-bearing aerobic exercise (legs support weight of body) such as brisk walking improves bone density and muscular strength/endurance of the lower body. Aerobics also improve also relieves stress and improves sleep, which helps to reduce chronic pain.
