Acute stress on the back muscles is the prime cause of back agony. There are near about 2 hundred muscles in the back that help to give you a proper posture. There may be many reasons behind OTT stress on the back muscles. You may experience back pain if you lift something heavy or if you sleep in an unpleasant position. Injury and age are other factors that may be the reason behind back pain.
Exercises can keep the back healthy by making the muscles in your back strong and flexible. These exercises are divided into two categories: stretching and strengthening exercises. Stretching exercises can be done daily. Strengthening exercises should be done two or three times a week. The common back stretching exercises include:
Pelvic Tilt- Lie down with your back on the floor with knees bent and feet flat. Stiffen your abdomen and touch the smallest part of your back with the floor. Count for 5 seconds. Repeat the procedure for 5 to fifteen times.
Gluteal Stretch- Like pelvic tilt, here again you need to lie straight on the floor with your eyes facing the ceiling. Bend your knees and keep your feet flat. Try to hold your knee with your arms and draw it closer to the shoulder. Remain in this posture for five seconds. Now repeat this with the other leg.
Piriformis Stretch- Sit on a chair. Position your left ankle over your right leg, just above the knee. Then lean forward. Hold tight for thirty seconds. Then repeat on the other leg.
Lower Back Stretch- Lie down with your back on the floor and arms extended to the sides. Bend your knees and move then to the upper half of your body. Take a deep breath. Exhale as you slowly move your knees thereby touching the floor with them on your right. Now return your knees to the upper part of your body. Again, take a deep breath. Exhale as you slowly move your knees thereby touching the floor with them on your right. Repeat the procedure five times.
Here are some of the common back strengthening exercises.
The Bridge- Lie straight on the floor with your back straight and you're feeling should stay horizontal on the floor. Bend your knees in a manner such that they make an angle of ninety degrees. Tighten your abs and slowly lift your hips from the floor. Make sure that your shoulder and knees lie in a straight line. Now hold your hips in the air for a minimum of five seconds. Now slowly bring your hips back on the floor. At least, five repetitions are a must-have.
Wall Slide- Stand with your back touching a wall. Slowly bend your knees by sliding your back against the wall till your knees are turned at an angle of 45 degrees. Wait in this posture for 5 seconds. Then straighten your knees sliding your back against the wall. Carry out the exercise at least 3 times daily.
If you are regular with these back exercises then you will be able to address back stiffness much better.
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