10 Best Back Exercises To Make Your Body Thrive And Remain Healthy
Ignoring the pain you feel in your back can be really bothersome and may also result in long term problems. Some of the most common causes of back discomfort are when you choose the wrong mattress and sitting in your office chair for too long. Other risk factors include stress, arthritis, smoking, injuries, or even pregnancy. To treat this annoying pain there are many things which you can do like practicing some remedies on a regular basis to help in easing and treating the pain. One of these remedies could be to change your current mattress and to buy a new one instead to see if this makes a welcome impact. According to mattress inquirer, some of the best brands of mattresses that are supposed to help with back pain are the Amerisleep and Sealy Optimum (to name a few). However, there are plenty of other remedies that you can try to see if this helps to reduce your pain levels. These remedies include some light exercises that help in strengthening your torso and building up muscles to stop back pain from ever causing you pain and discomfort.
1The cobra pose
The cobra pose helps in strengthening the upper back, stretching out the muscles in between the ribs, and relieving lower back pain. It is basically a backbend.
How to do it:
- Lie down on your belly with your legs straight back slightly apart.
- Come onto your forearms keeping your hands parallel to each other and your shoulders down.
- Now, lift your chest by pressing down with your palms.
- Take several breaths in this pose and then lie back down.
- Repeat this at least 10 times.
2The knee-to-chest exercise
The knee-to-chest exercise is a common yoga exercise though it may be used in many other forms of practice too. It helps in stretching the lower back and back muscles, and the hips.
How to do it:
- Lie on your back and bend either one knee or both knees together.
- Gently pull your bent knee or knees toward your trunk with your hands.
- Hold this position for a few seconds before finally letting go and relaxing your back and legs on the floor.
- Repeat this for around 12-15 times.
3The downward facing dog position
The downward facing dog is a yoga pose which decompresses the entire spine and relaxes the whole body. It even stretches the hamstring muscles, and eases lower back pain.
How to do it:
- Fix your hands to the floor and get your body into a pyramid-like posture.
- In order to stabilize your upper back to stretch and strengthen all the back muscles, keep your shoulder blades pressed down.
- A modified version of this allows you to keep your knees bent until you can progress into the final straight leg pose. Bending your knees will ease some tension of your knee joints and make you feel more comfortable in this pose.