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Work outs that relieve back pain

The lower back also called lumbar spine. It is a very complex structure made up of bones, joints, ligament and so many muscles. All these structures ensure support and flexible movement. A structure this complex can be easily prone to pain and injury.  This intricate is responsible for carrying the weight of the upper body and movement of the lower body muscles. The injury in any of these muscles or ligaments can lead to back pain.

Types of back pains

There are different types of back pains depending upon the type of injury and the part of the intricate that has been damaged. The pain can be dull, stinging or burning pain travels from the back to thighs and lower legs. Numbness or tingling sensation can also be felt in the lower back. Muscles spasms or tightness can also occur in some cases.

Treatment

Muscle relaxants or narcotic pain drugs can be used to treat lower-back pain. Opioids can be used for short term relieve of pain. Apart from these drugs, back braces also provide comfort and help in relieving the pain. For reducing the inflammation temporarily epidural steroid injection. Chiropractic treat can also be used for treatment. Manual manipulation, acupuncture, massage therapy and mindful meditation can be helpful in relieving pain.

There are different types of exercises that can help alleviate the pain.  These exercises can.  really help if performed regularly.

Modified Curl-up

Modified curled up hands are moved from under the back of the forehead. The exercise begins by holding the contractions for a few seconds.

Begin lying on the back with knees bent and feet flat on the floor and hands resting on the forehead.

Now tuck the chin towards the neck and brace the abdominal muscles.

Lift the head and shoulders up towards the ceiling. While lifting abdominal muscle contract should be felt but the lower back should not push into the hands.

Hold the head and shoulder up for about 10 seconds and then slowly lower back and let the muscles relax.

Perform 2-3 sets of 10 repetitions per day.

Bird dog

This exercise also helps in relieving pain in the lower back.

Begin on your hands and knees with your hands directly under your shoulder and the knees directly under the hips.

Brace the abdomen and squeeze the gluteal muscles.

Lift the right arm straight in front of you until it is level with the shoulder and squeeze the muscle between the shoulder blade.

At the same time straighten your left leg straight back until it is level with your hips, keeping your hips square to the floor.

Return to the starting position in a slow and controlled manner and switch sides. This is one repetition. Do 8 sets of 8 to 10 repetitions.

Side Bridge

It starts by lying on the side and putting body weight on the elbow that is placed directly under the shoulder.

Legs should be straight and one foot stacked on the other.

Place the other hand on the bottom shoulder. Now inhale. Right after exhaling pull the abs to the spine.

To make a side elbow plank, lift the pelvis off the floor and bottom waist up.

After holding for 8 seconds, slowly and carefully lower the pelvis back to the ground.

Do two to three sets of 3 reps on each side.

Exercise is good for lower back pain. But not all exercises are beneficial. Above mentioned core exercises are easy and alleviate pain in the back. They help support the spine, relieving the back pain. It is important to consult a chiropractic to recommend specific type of core exercises according to the patient’s condition.