Back Pain also known as ‘dorsopathy’ which is a pain felt in the back that may originate from the muscles, nerves, bones, joints or other structures in the spine. According to the research studies done by the Orthopedic Surgeons it is believed that nearly 80% of people have experienced some type of back pain in their lives before they died.
The lower back pain is always caused by overusing or misusing the muscles in the lower back region. It is only exercise that can keep us away from lower back pain. In olden days the treatment for lower back pain was increasing the core strength thereby increasing the flexibility of muscles which are tight; this will provide a better stabilization of the spine. If your back thigh is weaker than the front it will make an uneven pressure on the front side of the spinal column. There are many exercises for muscles to right this imbalance which in turn provide stability and support to the spinal column. Deep breathing is one of the most effective exercises for the spine. Deep breathing usually helps the diaphragm muscles by acting as a support to the spinal column and lengthening the spine. This is excellent for lower back as it supports you while you walk or run.
Hips and shoulder muscles should also be included for the exercise, as they are known as the core muscles. Any imbalance in the core muscles can make back pain. Effective way through which you can maintain the core strength is breathing rather than doing traditional crunches and sit-ups. Tummy tuck and bridge lift reduce the back pain thereby strengthens the core muscles. The tummy tuck is the simple pelvic tilt which draws the abdominal muscle away from floor. This can be performed by simply lying face down the floor and squeezing your glutes which in turn strengthens the spine. Instead of putting the pressure on thighs, you should try to reach out to the tailbone down towards the heels.
For bridge, you can keep the feet on a bench or floor and scoop the pelvis upward. This makes your rib cage stay low and reduces the irritation on spinal muscles. This is a stress reliever as it helps to relieve the stress from back and focus mainly on muscle contractions.
Inorder to alleviate the pressure on the spinal column you can go for the lumbar side, hip flexor and calf stretches.
Lumbar side stretch brings the legs wide with knees bent, while you sit or stand in this position bring one hand down towards the foot facing inside thighs and other behind your head.
Hip flexor stretch brings one foot forward by bending knee in a 90 degree position while other leg will be on the floor right behind you with foot pointed up towards the ceiling. This helps to open up your back muscles near spine and hips. Similarly you can squeeze the glutes to deepen its stretch. On each breath and exhale you will feel the stretch on back leg, thigh front and hamstrings of front leg.
The last and final stretch is the Achilles tendon. It is considered to be the most hard pull on spine. To do this keep an object under your foot and lean your body weight forward. This has to be continued for 30 seconds by maintaining fluid breathing. Doing this will make you feel the stretch behind your knee and shin.
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