A bothering back is always a cause for concern. As the reliance on technology is increasing day by day, the need to be seated to operate a computer or look into the smartphone screen also increases. With sitting in an improper posture for a very long time comes back pain. It is very sad to notice young people complaining of back pains in their early 20s.
As time has made technology vastly superior, it is time we switch our lifestyles a little and lead a healthy life. If you are someone who suffers from back pain due to improper posture, then here are 4 exercises that will help you relive the pain forever!
Something that you can do wherever you are, stretching is an effective way to reduce your back pain. Stretching of any kind is just as effective as yoga is in reducing pain. There are two ways you can stretch your body – static and dynamic. A static stretch means that you hold on to a pose for some time and a dynamic stretch is when you go through a full motion.
One move that you can try to counter back pain is the half lunge. All you have to do is stand straight initially and bring one leg forward and bend it to 90 degrees. Keep the back straight and have the lower back knee a few inches from the ground. Hold for 30 seconds and then switch sides to continue the workout.
Pilates is a wonderful exercise that works directly on the spine and thus help reduce back pain. It is quite simple to look at but requires a lot of focus and attention. A major part of this exercise is controlled breathing. Lie flat on your back and knees bent. Gently exhale while lifting your body up. Hold the position for 5 seconds. Keep a flat spine and inhale as you bring the body gently down. Do 5 to 8 reps if you are a beginner.
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- Two-knee Twist
The two-knee twist is effective in getting rid of the back pain.Lie on your back and bend your knees toward the chest. Bring out your arms and get into a T-shape. Place your back firmly on the ground as you twist your knees to one side. You might feel a good relief when you do this. Hold the position for sometime and alternate it on the other side. Get into a comfortable wear and use only the best fitness equipment when you perform exercises.
- Hamstring Stretch
The Hamstring stretch works like a charm on your lower back and helps fight pain. Lie on your back with one knee bent towards the chest. Place a rolled-up towel around your foot and extend the leg to the ceiling.Place the other leg firmly on the floor. Hold on to the position for 2 to 3 minutes before returning back to the normal position.