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Best Exercises to Relieve Back Pains
Back pains are quite tough to handle. There are those who think lying in bed all day and doing nothing will do the trick, but in reality, relieving oneself of these back pains is more complicated than it looks. Getting rid of this uncomfortable feeling involves getting up and staying active.
For most of us, back pains can get so bad that we end up missing a day’s work in order to recover. People who work in an office and sit around for almost 8 hours straight are the ones who usually suffer from this excruciating and uncomfortable back pain. Study shows that almost 80% of the population who have experienced back pain reveal that it has affected their everyday lives one way or another. But fret not because there are ways for you to avoid these back pains. Here are some.
Stretch those muscles and bones. After a long day of sitting in front of the computer for 8 hours or more, you should do some stretching to ease those back pains. It is one of the most common remedies for muscle spasms, but there are of course certain stretches you might want to avoid to prevent further damage and worse pain.
One of the most recommended stretches by experts is the knee-to-chest stretch. This stretch helps you lengthen your lower back, relieving tension and pain. To perform the knee-to-chest stretch, follow these steps:
- Lie on your back with your knees bent and feet flat on the floor.
- Using both hands, grab your right lower leg and lock your fingers, or clasp your wrists just under the knee.
- While keeping your left foot flat on the floor, gently pull your right knee up to your chest until you feel a slight stretch in your lower back.
- Hold your right knee against your chest for 30–60 seconds. This relaxes your legs, hips, and lower back.
- Release your right knee, return to the starting position, and do steps 2 to 4 with the other leg.
- Repeat three times for each leg.
There are also other stretches you can try in order to relieve those back pains, but before doing so, make sure to do some research so you know which ones to go for and which ones to avoid.
Go swimming. A good low-intensity aerobic exercise like swimming is also a good way to relieve back pain. This type of exercise gets the blood flowing to your back muscles, strengthening it or helping it rejuvenate from an injury. The water provides both support and resistance to your back, helping it recover and decreasing the risk of having any back pains at all.
Studies suggest aquatic exercises can relieve lower back pain. The buoyancy of the water counteracts gravity to decrease the compressive load of the spine. For many people, it allows them to get cardiovascular activity without increased pain.
Try yoga. Get your asana on and master the art of ohm. Yoga is also one of the effective exercises to get rid of back pains. Many studies have shown the power of the ancient practice, which emphasizes stretching, strength, and flexibility, to relieve back soreness and improve function.
Practicing yoga involves a series of poses and emphasizes breathing techniques. These postures teach you to stretch and strengthen your muscles, reducing muscular tension, building flexibility and strength, and improving balance and bone strength.
Go biking. Unlike other strenuous aerobic exercises, biking is less jarring to the spine. This low-impact sport is usually recommended to people who are recovering from an injury. As long as you maintain the proper posture in cycling, you will be able to strengthen your muscles and bones, consequently easing the back pain you’ve been feeling.
Furthermore, biking is a good source of enjoyment and relaxation. It lowers your stress levels, keeps you healthy, and improves your strength and endurance.
Why you need the Venu Sq
A lot of activities and exercises can be done in order to improve bone strength and relieve back pain. But aside from engaging in these activities, you will be needing a reliable partner to keep track of your health. Being aware of your body is vital in order to know how you can take care of it better.
Garmin, as one of the leading brands in the country that are committed to providing products that promote health and wellness, designed the Venu Sq smartwatch to be the perfect fitness partner for those who are trying to maintain an active lifestyle and those who are trying out new adventures.
The Venu Sq features a powerful technology with GPS functionality and multi-sports mode that gears you up for any kind of activity. It also comes in a sleek style and is equipped with an all-day health monitoring feature that allows you to view your heart rate, sleep scores, and, for the ladies, menstrual cycle, for easy tracking. Not only that, as it is also capable of keeping you entertained during activities with its music player.
Remember that staying active is one of the best solutions to back pains. Trying out new fitness activities is beneficial not only for your bones but also for your holistic well-being. But keep in mind that having proper guidance while trying out these activities is a must. Consult your doctors first in order to know more about your situation and as to how far you can go.
As soon as you know the facts and learn the dos and don’ts, you are now ready to take on new challenges and achieve a better body and optimum wellness. Whether it's an indoor or outdoor activity, you can trust that the Venu Sq will be there to keep you company throughout your journey towards wellness!