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Four Simple Exercises for Back Pain Relief

simple-exercises-for-back-painBack pain is one of the common reasons why people visit physicians or miss work and is a common cause of disability worldwide. The pain can range from persistent dull ache to a sudden sharp pain or chronic pain. According to reports from Mayo Clinic, about 80 percent of Americans experience low back pain at some point in their lives. Chronic pain in the low back area can occur due to a variety of factors such as muscle or ligament strain, bulging/ruptured disc, skeletal irregularities and injury to the bones or spine. Incorrect posture, heavy or strenuous work and various medical conditions can also cause back pain. Leading pain management and rehabilitation centers in Brooklyn, NYC offer back pain treatment using a wide range of nonsurgical modalities.

Generally, most cases of back pain gradually improve with home treatment and self-care measures, usually within a few weeks. However, if your pain doesn’t improve within that time or is accompanied by severe fever or causes new bowel or bladder problems, it is important to consult a pain management physician. Seeking immediate medical care is also important if you happen to experience weakness, numbness or tingling in one or both legs, severe pain that spreads down one or both legs, (especially if the pain extends below the knee), causes unexplained weakness, or if your pain doesn’t improve with rest.

While, it may seem tempting to keep the back still or take complete rest if you have back pain, it is actually important to keep it moving gently as possible. This is because physical therapy exercises like gentle stretching and strengthening exercises play an active role in improving the mobility. The body gentle body movement that comes along with exercises will strengthen the muscles and increase flexibility, which, in turn, will help speed up the recovery process.

Being physically active and following regular exercising won’t make your back pain worse, even if you have a bit of pain and discomfort at first. Staying active will help reduce pain slowly and help you get better. Here are four simple exercises that can help strengthen low back area and improve the pain in the long run:

  • Deep Lunge – Start the exercise by kneeling down on one knee. Now, try to bend the other leg so that your foot is flat on the floor and away from the body. Lift the back knee up slightly off the ground and hold for about five seconds. Repeat three times on each side for better results.
  • Back Stretch – Lie on your back side and place your hands above your head. Bend your knees and slightly roll them slowly towards one side, by keeping your feet on the floor. Maintain this position for at least 10 seconds and repeat three times on each side.
  • Knees to Chest – Lie on your back side with your knees bent. Try to bring one knee up side and gently pull it towards your chest for about five seconds. Repeat this exercise up to five times on each side.
  • One-leg Stand – Start the exercise by standing up. Then, bend one leg upside behind you, holding your ankle with one hand. If necessary, hold on to a chair or the wall with the other hand for support. Try to maintain the position for five seconds and repeat three times with each leg.

Back pain is a serious condition that can affect your day-to-day activities. Improving physical fitness and learning, practicing proper body mechanics and make visible lifestyle changes can help prevent back pain or its recurrence. Stretching the muscles, reducing body weight, eating healthy, and choosing shoes with proper cushioning can help prevent the occurrence of sprains and injuries associated with the condition in the long run.

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