Treatment for Low Back Pain
Treatment for Low Back Pain :
Low Back Pain can occur to computer surfers who spend long hours at a same position, bike riders, where the bike does not have enough shock absorbers, and others who normally are into routine type of work. Backbone and the Spinal chord are very important parts of the body, which manages the entire structure. Keeping them healthy is very important. Low back pain be overcome by following certain simple exercises. Computers surfers can follow workplace workouts to avoid back pain and stress. The below simple technics will help get relief from low back pain. You can follow these methods carefully and apply them very slowly. Remember to always feel relaxed and comfortable before you start any exercise. Mind plays a vital role in any exercise to show effect on you.
Trunk Flexion Stretch:
a) On hands and knees, tuck in chin and arch back.
b) Slowly sit back on heels, letting shoulders
drop towards floor.
c) Hold for 45 to 60 Second
Alternate Arm Leg Extension Exercise:
a) Face floor on hands and knees.
b) Raise left arm and right leg. Do not arch neck.
c) Hold for 10 seconds and release.
d) Raise right arm and left leg. Do not arch neck.
e) Hold for 10 seconds and release
Pelvic Tilt Exercise:
a) Lie on back with knees bent,
feel flat on floor, and arms at sides
b) Flatten small of back against floor.
(Hips will tilt upward)
c) Hold for 10 to 15 seconds and release.
Gradually increase your holding time to 60 seconds
Curl Up Exercise:
a) Lie on the floor on back.
b) Keeping arms folded across chest,
tilt pelvis to flatten back.Tuck chin into chest.
c) Tighten abdominal muscles
while raising head and shoulders from floor
d) Hold for 10 seconds and release
e) Repeat 10 to 15 times.
Gradually increase your repititions
Prone Lumbar Extension:
Purpose: To extend your lower back
a) Lie on your stomach and place your hands
on the floor near the sides of your head.
b) Slowly push your upper body off the floor
by straightening your arms,
but keep your hips on the floor.
Hold for 10 seconds, then relax your arms, moving back to the floor
Double Kee-To-Chest Stretch:
a) Lie down on back
b) Pull both knees into chest
until you feel a comfortable stretch in lower back.
c) Keep the back relaxed.
d) Hold for 45 to 60 seconds
Leg Extension
a) Lie on your stomach with
your arms folded uneder your chin.
b) Slowly lift one leg - not too high -
without bending it, while keeping your pelvis flat on the floor.
c) Slowly lower your leg and repeat with the other leg.
Yoga-Video
source : Internet
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~HVBARI~
Low Back Pain can occur to computer surfers who spend long hours at a same position, bike riders, where the bike does not have enough shock absorbers, and others who normally are into routine type of work. Backbone and the Spinal chord are very important parts of the body, which manages the entire structure. Keeping them healthy is very important. Low back pain be overcome by following certain simple exercises. Computers surfers can follow workplace workouts to avoid back pain and stress. The below simple technics will help get relief from low back pain. You can follow these methods carefully and apply them very slowly. Remember to always feel relaxed and comfortable before you start any exercise. Mind plays a vital role in any exercise to show effect on you.
Trunk Flexion Stretch:
a) On hands and knees, tuck in chin and arch back.
b) Slowly sit back on heels, letting shoulders
drop towards floor.
c) Hold for 45 to 60 Second
Alternate Arm Leg Extension Exercise:
a) Face floor on hands and knees.
b) Raise left arm and right leg. Do not arch neck.
c) Hold for 10 seconds and release.
d) Raise right arm and left leg. Do not arch neck.
e) Hold for 10 seconds and release
Pelvic Tilt Exercise:
a) Lie on back with knees bent,
feel flat on floor, and arms at sides
b) Flatten small of back against floor.
(Hips will tilt upward)
c) Hold for 10 to 15 seconds and release.
Gradually increase your holding time to 60 seconds
Curl Up Exercise:
a) Lie on the floor on back.
b) Keeping arms folded across chest,
tilt pelvis to flatten back.Tuck chin into chest.
c) Tighten abdominal muscles
while raising head and shoulders from floor
d) Hold for 10 seconds and release
e) Repeat 10 to 15 times.
Gradually increase your repititions
Prone Lumbar Extension:
Purpose: To extend your lower back
a) Lie on your stomach and place your hands
on the floor near the sides of your head.
b) Slowly push your upper body off the floor
by straightening your arms,
but keep your hips on the floor.
Hold for 10 seconds, then relax your arms, moving back to the floor
Double Kee-To-Chest Stretch:
a) Lie down on back
b) Pull both knees into chest
until you feel a comfortable stretch in lower back.
c) Keep the back relaxed.
d) Hold for 45 to 60 seconds
Leg Extension
a) Lie on your stomach with
your arms folded uneder your chin.
b) Slowly lift one leg - not too high -
without bending it, while keeping your pelvis flat on the floor.
c) Slowly lower your leg and repeat with the other leg.
Yoga-Video
source : Internet
Follow Me
~HVBARI~
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About Me
- HITENDRA V BARI
- MY NAME IS HITENDRA V BARI. Masters in Physics and then working as a Digital Marketing Manager (SEO, SEM, SMM and Research analyst). I'm regular , parttime blogger like to blogs on various trending, on going topics but in different way. One of my biggest dream is that to give speech on stage, with a lakhs of people viewing me live around the world.
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i like it nice
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