Relieving Back Pain Your Own Way

Summary: Exercise for back pain have evolved to cope up with this age old ailment, a proof that dozen others besides you have been afflicted with back pain

Our back muscles, next to our facial muscles are debatably the busiest muscle group of our body. So, every once in a while our back muscles develop back pain. Like any other muscles in our body, back muscles require a certain amount of exercise everyday (especially if you're afflicted with back pains) to maintain muscle tone and flexibility. Exercise for back pain and physical therapy have evolved during the years to cope up with this age old ailment, a proof that dozen others besides you (if you're a back pain sufferer) have been afflicted with back pain.

Hamstring Stretching Exercise for Back Pain

It seems that hamstring is somewhat related to most cases of back pains. During cases of back pains, the hamstring becomes less elastic and more rigid, causing more stress and strain to the lower back muscles. Therefore it is really a good idea to go out running once in a while. Benefits you can get while doing a good 15 minute run are so countless.

But in cases that you cannot afford to run, doing a hamstring stretching exercise for back pain is optional. This stretching exercise for back pain is designed to apply pressure on lengthening the hamstring. This exercise should take at least 30 - 45 seconds and should be done in two sets for each day. During the regimen, avoid stretching too fast. If you cannot reach the intended spot, slowly stretch until you reach your limit. Avoid stretch bouncing as this can cause muscles tearing.

By the way, we call this hamstring stretching exercise for back pain, though this is simply the most common bending exercise. We call it this way so that we have the general idea on what it's supposed to do. While standing, simply bend forward, with legs relatively straight. Then try to touch your toes and hold the position for 30 - 45 seconds. There are some others who do this easy, so instead of just reaching your toes, bend over until you can completely embrace your knees.

Trunk Rotation Exercise for Back Pain

Back muscle strength and flexibility always let you avoid back pain since they are essential in maintaining the neutral spine position. That's why exercises for back pain always target these muscle groups. The trunk rotation exercise is designed to strengthen the hip muscles and promotes flexibility of the spine.

To start, prepare a length of pole 2 meters long (or as long or loner than your arms' width). Prepare something that's smooth and round and a bit heavy. Ideally, a heavy piece of wooden pole should be used. Sling it over your shoulders and arms and the nape of your neck. Now, stand up straight and slowly swing the pole left and right in a circular motion. Do not over extend your swing as this can cause herniated disc. Do for about 3 minutes and you will start to feel the effects the trunk rotation has on your hips and back muscles.

Always remember that these exercises can be enjoyed by those without back pain. Every exercise is therapeutic but can always be preventive as well. So live an active lifestyle, and enjoy life without back pain.