Back pain and effective
exercises
Ali
Gohar
2-2-2024
Effective
back pain relief exercises are listed which will benefit the affected person.
Listed
below are effective exercises for back pain relief that will benefit the
sufferer:
If you
have pain in your back, give up exercise for a few days, but if you have pain
in the lower back, strengthen your legs and abdominal muscles with light
exercise, and if you are overweight, reduce it.
When
lifting, divide the weight into two equal parts, lifting the weight from one
side causes pain due to increased pressure on the back muscles.
It is
better to carry the weight on a small trolley, so that the back muscles are not
strained.
Do not
place your seat too far back while driving. In this way, the legs will be
stretched, then there will be pressure on the back. If the legs are higher than
the hips, then the back will not get pain.
Back
support is also provided by placing a lumbar pillow on the seat.
Do not sleep on your stomach.
Sleep
with a right crotch and a pillow between the knees or put a pillow on the back.
Do not sleep on loose beds and mattresses, otherwise the back pain will not go
away.
Whenever
you walk, walk straight, as if you have a crown on your head. Do not bend down.
Do not use high-heeled shoes. But put a cover, this way the back pain will not
bother you.
Whenever
you stand, stand straight. Your chin should be pulled in and the lower part of
the stomach should be raised forward. In case of standing for a long time,
alternately lean your feet on a high place, so that the back does not hurt.
If you
are sitting, keep your knees slightly higher than your hips. For this, use a
35-inch high stool. Rest your waist on a firm pillow or the back of a chair and
keep your knees alternately crossed. Thus there will be no risk of back pain
Five Principles of Weight Lifting
Before
lifting the weight, keep the distance between the two feet and plant them
firmly on the ground. In this way, stand close to the weight and carefully bend
towards the knees (do not bend the back). Take a deep breath and lower the
abdominal muscles, so that the back Get support from them and then lift the
weight.
Hold
the weight and lift the weight while straightening your legs and keeping your
back straight. You will feel that your legs are stronger than your back.
Keep
the weight close to the stomach and carry the load slowly with minimal strain
on the back.
In
case of turning, bend only the feet, not the back. In this way, the back will
not get pain.
Lower
the equipment in the same manner as you picked it up, that is, with your feet
bent, but your back straight.
Before
putting the weight down, remove your fingers from under the weight.
Exercises of seven
Lie on
the floor in such a way that both your knees are raised. Now hold the right
foot below the knee with both hands and bring it close to the shoulder for a
count of five. Similarly, bring the left foot close to the shoulder. This
process is 3-3 round
Lie
down with your knees straight as in the first exercise.
Bringing
your right foot towards your chest, slowly raise it towards the ceiling until
your knee is completely straight. Count to six and slowly lower your leg to the
floor without bending it.
Now
stand the same knee. Now do the same exercise with the left foot. Do this
exercise five times with each foot.
Lie on
the floor with your knees bent. Place both hands under your head.
Tighten
the stomach and tuck the hips and lift upwards, in such a way that the lower
part rises above the floor. Now return to the original position after counting
to five. Do this exercise five times.
Sit on the chair in such a way that the head
and back remain straight and both hands rest on the chair. Now raise your
shoulders up to the ears and count to five. Now raise both hands straight
towards the ceiling.
Count
to five. Repeat this exercise three times.
Back
pain persists after 72 hours. Back pain increases in intensity. Pain spreads to
legs and arms. Arms and legs become numb. Pain attacks more than twice in a
year. And if there is back pain along with fever, difficulty urinating and any
abnormality in genitals, contact your doctor immediately.