Curing Lower Side Back Pain Through Back Exercises
Lower side back pain is a very popular symptom that many adults suffer from. This is because most people are unaware that strenuous activities and that posture can in fact cause the back muscles to strain and eventually cause pain to your back. Other causes of back pain also include but not limited to weight problems, spinal column problems, osteoarthritis and osteoporosis.
If you are suffering from constant back pain is very important for you to seek treatment as soon as possible. Many of the back exercises can help you build up your back muscles and in turn strengthen your resistance to back pain.
Recommend Exercises For Treating Lower Side Back Pain
There is a great deal of exercises that are designed to reduce your lower side back pain and risk of disability while helping your sore back recover quickly. Before you start on these exercises, it's very important and highly recommended that you consult your doctor first. The good thing about these exercises is that they are so simple to do that you can perform these exercises at home without needing any special exercising equipment.
One of the best back exercises you can do for treating lower side back pain is to simply lie flat on your back and ping your chin to your chest. At the same time, hug your knees to your chest and hold for 15 seconds. Another exercise you can do is to lie down on your stomach and use your arms to push the upper body off the floor. You need to let your back relax and sag. You need to hold this position for 5 seconds.
Another interesting back exercise that is very effective for providing relief for lower side back pain is to get down on your hands and knees with your back parallel to the floor. You want to make sure that your hips and shoulder are square. After that, lower your chin towards the floor while arching your back upwards as if to mimic the movement of the cat. While in this position, lift your chin upward while sinking the back so that the belly hangs down to perform the cow.
Side plank is yet another effective exercise you can do to provide relief for your lower side back pain. To do this exercise, you need to lie down your side. After that, rest your bodyweight on the left elbow and sides of the feet. Now, lift your body but make sure to keep your spine straight then lift your hips off the floor. The body should now be resting on your hand, elbow, forearm and feet. Slowly, lower your body to the starting position. Repeat a few times. Watch the video below for more tips on how to perform the side plank exercise.
Swimming bicycling and walking for 30 minutes thrice a week can also be quite useful and effective for strengthening the back muscles which will in turn reduce your lower side back pain. If you have weak back, you would want to avoid any exercises such as golf, windsurfing, football and basketball that require you to twist your hip or perform quick movements.
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