Do you suffer from aches and pains in your back? All of us experience backaches at one time or another and having such back aches can cause discomfort as we go about our daily duties. If you have come to realise that your backache has been persistent for an extended period, pay notice to it before it gets worse! Most of the time, such aches can be alleviated with some simple exercises and stretching.
4 points to remember before starting your exercise
- Discuss your exercise plan with your physician as the first step. This is crucial to ensure your backaches are not caused by anything more severe.
- Go slow and keep it gradual, especially if you are just starting to implement exercise into your daily life. Pushing your body too hard and too fast may cause even more aches and demotivate you as well!
- Listen to your body – if it is telling you to stop and you experience more pain, then stop. You can continue on your exercises the next day when your body is rested and ready.
- Do your best to do these simple exercises once per day if you are able to.
5 ways to treat and prevent back pain
Swimming is one of the best ways to relax muscles without any unwanted pressure on the back muscles. At the same time, it strengthens the core back muscles and helps to shed any extra weight you may have packed on over the years. Those who are overweight may feel a reduction in back pains after losing weight as there will be reduced pressure on their spine.
2. Bottom-to-heel stretch
Get on your hands and knees with your palms directly under the shoulders and knees under the hips. Keep your elbows and neck straight with your head facing down. Slowly bring your hips towards the heel of your feet so that your bottom touches the heels. Take a slow, deep breath. Return to your original position. Repeat this 10 times or start out with less and increase accordingly.
3. Arch back
Lie on your stomach, keep your palms are face down and touching the ground and your elbows close to you, prop yourself on your elbows. Keep your neck straight and palms stationary on the ground as you lift your shoulders backwards (curving your spine). Once your hands are fully straightened, hold the position whilst taking a slow deep breath. Return to your original position slowly. Repeat this 10 times or start out with less and increase accordingly.
3. Move your knees
Lay down on your back with a pillow to rest your head on, your hands outstretched palms face down. Bend your knees together with your feet resting on the ground. In this position and without moving your upper body, move both your knees together to your left until your left knee and leg is touching the ground. Take a slow deep breath and return to the starting position. Repeat on the right side. Do this 10 times on each side or start out with less and gradually increase.
When experiencing back pains, it is a very natural response to take a rest or a break. While it is important to have a rest if the pain gets too much for you it is actually counterproductive to lessen your activity levels. On the contrary, keeping a regular exercise regime and staying physically active is one of the best ways to prevent chronic and long standing backache. Whilst there is no need to hit the gym every day, even a simple daily walk can help improve spine health! Taking the stairs instead of the lift or escalator to head up are simple ways to keep yourself more active!
Trying to maintain a healthy diet to accompany your exercise regime? Why not try some of our Healthy Recipes! They are sure to put a smile on your face while you reap all the benefits.