A sedentary lifestyle, working with the wrong posture has caused many people to suffer from persistent back pain. Applying a few exercises to treat back pain according to yoga, many people have improved their health status.
Table of contents
1. Get rid of back pain with exercise
2. List 10 exercises to relieve back pain at home
2.1. Sphinx Pose (Sphinx Pose)
2.2. Locust pose
2.3. Bridge pose
2.4. Cobra Pose (Cobra Pose)
2.5. Pelvic tilts
2.6. Bird-Dog (Bird-Dog)
2.7. Lying lateral leg lifts
2.8. Butterfly Stretch
2.9. Cat Stretch
2.10. Superman Pose (Superman)
3. Back pain exercises to avoid
4. Some notes when practicing
1. Get rid of back pain with exercise
Many people think that when you have back pain, you should rest completely, do not play sports or exercise much. However, that is a wrong view because if you lie down for too long and do not move, for a long time the muscles will stiffen, the bones and joints are no longer flexible, making the back pain worse.
Good sports for people who often suffer from back pain such as walking, cycling, swimming, or yoga. help to increase flexibility for the spine. In particular, yoga with positive effects is gradually gaining popularity and application.
2. List 10 exercises to relieve back pain at home
The following 10 exercises are not only suitable for patients with back pain, but also helpful in preventing back pain:
2.1. Sphinx Pose (Sphinx Pose)
This is a back pain exercise that many people apply because it helps to relax the muscles and ligaments in the lower back.
Step 1: Lie on your stomach, legs straight, hands on the floor, elbows back.
Step 2: Lift your face and chest off the floor, but your stomach doesn't leave the floor, and your chin is facing forward.
Step 3: Hold the pose for 10-15 seconds, breathing evenly.
Exercises to treat back pain effectively, help relax the muscles and ligaments in the 8back area.
2.2. Locust pose
This exercise helps relieve low back pain and strengthens weak muscle groups.
Step 1: Begin the exercise in a prone position, with your hands on your sides, legs stretched behind you.
Step 2: Inhale, raise your legs and upper body, straighten your arms behind you, and put your weight on your abdomen and ribs. Note, the legs are straight, do not bend the knees.
Step 3: Hold this position for 45 seconds or 1 minute, then return to the original position.
Yoga exercises help stretch muscles in the thighs, arms, and back, reducing pain symptoms
2.3. Bridge pose
This is a back stretching exercise that you can refer to doing at home.
Step 1: Lie on your back, bend your knees, put your hands along your body, palms facing the floor, chin down on your chest.
Step 2: Lift your hips and back off the floor (lift as high as you can).
Step 3: Breath deeply, hold the pose for 6-8 breaths.
Step 4: Exit the pose on an exhalation, slowly roll your back down.
Bridge pose stretching exercises
Bridge pose focuses on the spine and the system of muscles around the lumbar region
2.4. Cobra Pose (Cobra Pose)
The cobra poses not only improve back pain but also aids in reducing excess fat in the waist area.
Step 1: Lie face down, hands on the floor and legs parallel to each other.
Step 2: Inhale deeply, slowly use the force of your arms to push your body straight up.
Step 3: Relax the shoulder area, try to lift the waist but still make sure the lower body touches the ground.
Step 4: Maintain the pose for 1-2 minutes, repeat the movement 4-5 times.
Cobra pose for low back pain relief
Cobra pose is an exercise to treat low back pain and reduce belly fat at the waist
2.5. Pelvic tilts
Pelvic tilt exercises help maintain flexibility and release pressure on the back muscles. How to do it includes 4 steps:
Step 1: Lie on your back on the floor, knees bent and feet flat, parallel to the ground, arms at the sides.
Step 2: Gently arch your lower back and push your belly up. Hold for 5 seconds, then relax.
Step 3: Keeping your back straight, pull your belly toward the floor. Hold for 5 seconds, then relax.
Step 4: Perform 30 times a day.
Pelvic tilt exercises focus on releasing pressure on the muscles in the lower back
2.6. Bird-Dog (Bird-Dog)
This is one of the effective exercises for low back pain while improving the range of motion for the arms and legs.
Step 1: Put your hands and knees on the floor, then tighten your abs.
Step 2: Straighten your right leg back, bring your left hand forward and keep the position parallel to the ground.
Step 3: Hold for 5 seconds, then do the same with the left leg.
Step 4: Repeat 8-12 times for each leg and try to prolong the lifting time.
Apply the leg and arm lifting posture to help you effectively improve low back pain
2.7. Lying lateral leg lifts
Exercise helps strengthen the hip muscles, support the pelvis to function properly, and relieve low back pain. To perform the lying position, you should pay attention to the following 5 steps:
Step 1: Lie on your side, legs straight and stacked.
Step 2: Using one hand to support the head, slowly raise it up.
Step 3: Pull your abs in to tighten the core muscles. Raise legs as straight as possible, about 18 inches, keeping straight and extended.
Step 4: Hold the position for 2 seconds, then lower your legs. Repeat 10 times.
Step 5: Turn to the other side of the body, repeat the movement with the other leg. Do 3 sets for each side.
The leg raise pose helps you strengthen your hip muscles, significantly improving low back pain
2.8. Butterfly Stretch
The butterfly pose not only improves flexibility for the hips and thighs but also effectively cures lower back pain. You can do this exercise for back pain in 3 steps:
Step 1: Sit on the floor, bend your legs so that the soles of your feet touch each other. At the same time, bring both knees to the sides.
Step 2: Bring your heels as close to your body as possible, then lean forward.
Step 3: Hold the heel with both hands to fix it, then move your knee up and down several times.
Take 10 minutes a day to do the butterfly pose to relieve back pain
2.9. Cat Stretch
The exercise helps strengthen the back and relieve muscle tension.
Step 1: Kneel, put your hands on the floor and take a deep breath.
Step 2: Gently arch your back, pulling your abdomen toward your spine.
Step 3: Slowly relax your muscles and let your belly drop toward the floor.
Step 4: Repeat the pose 3-5 times, perform 2 sets per day.
The cat pose helps to improve muscle tension in the lower back
2.10. Superman Pose (Superman)
What to do for back pain? Superman Pose is one of the exercises to stretch the spine, increase flexibility for the spine and pelvis. How to do it includes 5 steps:
Step 1: Lie face down on the ground, straighten your arms in front of your body, and at the same time straighten your legs, put them on the ground.
Step 2: Slowly raise your hands and feet, so that they are about 6 inches off the floor.
Step 3: Pull your stomach in tight, keep your head straight and look down at the floor to avoid neck injury.
Step 4: Stretch your hands and feet out as far as you can. Maintain the pose for 2 seconds.
Step 5: Return to the original position. Continue to repeat the pose about 10 times.
Superman poses for back pain
Superman Pose focuses on improving lumbar, pelvic, and spine health
3. Back pain exercises to avoid
In addition to back pain exercises, patients should pay attention to avoid the following movements to prevent back pain from becoming serious.
Toe Touches: Exercise is great for back pain, but not all exercises are beneficial. The toe exercise, for example, can put a lot of pressure on the discs and ligaments. At the same time, over-stretching the lower back muscles and hamstrings, causing uncomfortable pain in the lower back, making it difficult to move.
Sit-ups: Many people think that Sit-ups help strengthen the abdominal muscles, but this is a position that uses more muscles in the hips, which can cause problems. Great pressure on the discs in the lumbar spine area.
Leg Lifts: Leg lifts are sometimes suggested to strengthen the core or abdominal muscles. However, this is not an exercise against back pain you should apply. Because the position of raising both legs when lying on your back can make low back pain worse and last longer.
4. Some notes when practicing
People with back pain before exercising should consult a doctor or specialist.
Gentle warm-up before exercise helps create body heat provides an adequate blood volume and warms up muscle areas before performing stretching movements.
At the end of the session, relax for about 10 minutes in a comfortable position.
Make movements slowly, not too fast or sudden. Exercise according to your body limits, do not overdo it.
The mistake of many people is to practice for a while to feel good and then stop the pain. However, for the pain not to return, we need to maintain regular practice every day or 3-5 sessions/week, each training session should last 30 minutes - 1 hour.
During or after exercise, back pain does not subside but increases, possibly due to sudden movement or movement beyond tolerance. At that time, the patient needs to stop that exercise, actively monitor the body, and discuss with the doctor when necessary.
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