Posture Exercises for Back Pain Relief
1. Back Pain Reliever
This posture exercise is for them who spend a lot of time
sitting. Long time sitting down cases our anterior hip muscles to shorten,
which in turn, lead to a poor posture and back pain. The best way to get relief
from lower back pain due to long sitting is by keeping our pelvis in neutral
alignment, which can be achieved by stretching our anterior hip muscles. Here
is how you can do it:
Place your knee down and bring your right leg out in front
of you making a 90 degree angle. Bring your hands behind your head and force your
left hip forwards. By doing this, you’ll be able to feel the stretch through
the front of your thigh and the front of your left hip. Maintain this position
for 30 seconds. Repeat this for the other side too. Doing this 5-6 times a day
will help reduce lower back pain.
2. Magery
Imagine a straight line passing through your body from floor
to the ceiling. Now visualise that a strong cord joined to your breastbone is
drawing your rib cage and chest upwards, making your taller. Constrain your
pelvis level and don’t let the lower back to sway. Slowly stretch your head
toward the ceiling in such a way that the space between your pelvis and rib
cage increases. Hold this position for 30 seconds and then repeat again in the
next minute. Do this for 5 times a day and you’ll notice significant reduction
in your lower back pain.
3. Shoulder Blade Squeeze
This is one of the posture exercises for lower back pain
relief that will also help to decrease your shoulder stress. Position yourself
straight on a chair and rest your hands on your thighs. Maintain your shoulders
down and level your chin. Slowly pull your shoulders back and squeeze your
shoulder blades together. Maintain this position for 5 seconds; relax. Repeat
3-4 times.
Conclusion
In this busy world, it’s difficult to devote special time
for exercising and stretching to maintain a proper health. Keeping this in
viewpoint, the above described posture exercises for lower back pain relief is
designed in such a way that you don’t need to divide separate time for them.
These stretches for back pain relief can be practiced effectively in the
office, home or at the gym.
Tags: Back Pain Relief, Lower Back Pain Relief, Posture
Exercises for Lower Back Pain Relief, Home Remedies for Back Pain Relief, Easy Exercise.
