The tips below have helped me in my back pains. I do them to relieve pain. However, I suggest that you consult your physician or chiropractor before starting any exercise.
Sit straight and chin down. Make sure that your chin reaches your chest. This simple exercise relieves back pain by stretching your spine. Do this for approximately 30 seconds. You will feel calmed and relaxed as the muscles in your back are stretched.
However, repeat this exercise if you still feel pain in your lower back or until the pain is gone. The best thing about this exercise is that you can do it even when you are in your office.
Do arm rotations. Stretch your arms and slowly rotate them. About 20 counts will do then do another 20 counts for counterclockwise rotations. After doing this, raise your arms over your head and clasp your hands.
Slowly take your hands down and mount them to your head. Relax while doing this. Drop your arms to your sides now. You will feel a difference in your upper back, chest, and arms.
Sit down with your legs in front of you. Make sure the undersides of each your foot touches each other. Bend your back until your face touches your feet. Do not oblige yourself to bend too much though. Just do what you can only do and let gravity take over. Do this for about a minute while taking deep breaths.
Do toe touches. Not the ordinary toe touches though. Rest your back on a wall or any solid surface and gradually bend forward with your waist. Do this as if you are reaching for your toes. Again, do not force yourself to stretch too much to stretch your toes. As usual, take deep breaths to relax and let gravity take over.
Lie on your stomach on a firm surface. Lift your head and upper body up little by little. Raise your arms with palms facing upward as you lift your head and body. Hold this position for about 2 seconds before returning to your main position. Do this for 10 times.
Position yourself like a dog. Kneel down and position your hands on the floor. Lift up the right leg first and stretch it backwards as if kicking someone from behind. Slowly return to the first position and do the same with the left leg.
Lie down but on your stomach. Keep your whole body flat on the surface. Stretch your arms forward as if you are superman. Raise your upper body and arms as high as possible. Hold that position for 1 second. Slowly go back to your first position and then do it again for another 9 times.
These exercises helped me relieve back pain after sitting in front of my computer for 8 hours. Try them too and feel your back get better. But if pain progresses, consult with a doctor or chiropractor.
Good luck! I hope these exercises will work for you as well.
Author’s bio: Marcy Gray likes sharing her exercise tips and tricks through writing. In addition, she likes to write baby care product reviews such as peg perego double stroller and combi twin sport