4 Stretching Tips to Relieve Your Back Ache

Back pain is a real problem for many people, mostly among aged individuals. Back pain, in some cases, can prove to be truly troubling and this can hamper your daily activities and some basic body movements. At some times of the year, particularly during the winter months, aged people are more likely to experience different conditions of pain in their back that can become a severe health issue in most cases. Many orthopedics and health care experts often suggest that apart from taking medications for getting relief from back pain, an aged person must try to perform several types of exercise techniques first. This is because having a lot of medications can truly lead to the risk of occurrence of a good number of side effects on your health and the overall functioning of your body, because of which it will become quite difficult for you to stay healthy. But on the other hand, if you consider doing exercises and healthy workout techniques, then it would be much easier for you to heal the problems and health issues in your back that you have been suffering from for such a long time and therefore, you can easily do your daily activities without feeling any further pain or any discomfort in your back. Those who suffer from different types of problems and pains in their back should follow some specific types of exercises and workouts so that they can reduce their lower back pains. It is often said by many medical professionals and health care experts that those who have problems in their back or suffer from any condition of back ache should try to perform stretches. There are some specific forms and postures of stretching exercises that mostly aged people should perform to cure the problems they are suffering from in their back, and they can live a relaxed life. It is true that most aged people are keen enough to find quick remedies to cure their problems related to lower back pain. If you are an aged person suffering from lower back pain, this one is the most important and appropriate article for you. This is because, this article will help you to acquire in-depth knowledge about what back pain can seem like for aged people and most importantly, which exercises and workout techniques are the most important for you to lower down and get rid of your problems related to lower back pain.

Back Pain: Here Is Everything You Need To Know

Back pain is a relevant problem, for most adults and aged people. The problems related to back pain are increasing day by day among aged people. It has in fact been found in recent studies and experimental works that back problems and lower back pain have become some of the most crucial and contributing factors behind adults skipping their regular work and visiting orthopedics and health care experts after work. This might happen for a lot of reasons, but the most probable one among them is that they must sit and/or stand for quite some long hours at their workplaces which can cause back problems. Back problems and pain in the lower back portion mostly originate because of poor posture and lack of proper exercises and working out each day. Back problems and conditions of back ache can severely cause problems with body structure if you ignore the condition and if the treatment is delayed for a longer period.

Problems That Contribute To The Occurrence Of Lower Back Pain:

There can be certain conditions that can potentially contribute to the occurrence of back problems and lower back aches. Some such conditions can be listed here as follows:

• Any kind of injury: You are highly prone to suffer from pain in your back if you have suffered any kind of injury in that portion. There might be some types of muscle sprains or strains that can lead to the occurrence of mild to excessive pain anywhere in the back.

• Pregnancy: Pregnancy is often one of the most important contributing factors behind the occurrence of back pain. During pregnancy, a woman suffers from back pain because as the baby grows, it puts pressure on the lower back which causes pain in that region.

• Congenital abnormalities: There are certain types of abnormalities that occur at birth, which include disorders such as scoliosis, which can affect the shape of the spine from the time of your birth and can later lead to back pain.

• Degenerative conditions: You may also suffer from back aches and problems in the spine because of degenerative problems such as arthritis, and related health issues.

• Nerve problems: Aged people may also suffer from back problems and ache in the spine due to neurological health issues, such as sciatica, and other nerve-related conditions.

Tips To Lower Down The Pain In Your Back: The Stretching Solutions

To get rid of your problems in the lower back such as pain, spasm, sprains, and related conditions, you should try to do exercises for at least 30 to 45 minutes in a day. There are certain specific positions that should be followed to get relief from back problems. Some such easy positions to heal back problems can be listed here as follows:

1. Child’s pose:

The Child’s pose is a common and traditionally used position of yoga that effectively helps to heal back problems, especially sprains in the back. In this pose, you need to slightly stretch your gluteus maximus, along with your spinal extensors and the thigh muscles. This pose is a truly relaxing one that helps to ease the pain and tension in other parts of the body as well, such as the shoulders, neck, spine, and so on. To do the Child’s pose, you need to pose with your hands and knees left on the ground, with your belly on the thighs and hips hinged and folded forward, with your arms stretched along your body and the palms kept up. You should be in this pose for at least one minute.

2. Knee-to-chest stretching:

This is another very useful stretch position for those who have back problems because this pose is effective to help in the relaxation of different parts of your body, such as the knees, thighs, hips, glutes, and so on. To do this stretch, you will have to lie down on a yoga mat and rest your feet flat on the surface. Then you should draw your right knee towards your chest and hold it with your hands while the left leg is stretched on the floor. You should not lift your hips as the spine will be lengthened and relaxed. You must keep in this position for at least 30 seconds to 1 minute and breathe deeply while releasing the tension.

3. Trunk rotation:

Trunk rotation is truly a stress-relieving stretching exercise that will help you to have a pain-free back and will help to resolve your back sprains and muscle spasms in the spine. This stretching helps in relieving any kind of tension in the lower back and spine thus reducing the chances of back pain. Trunk rotation is also useful for relieving pain in the muscles around the pelvic region. To perform a trunk rotation stretch, you must first lie down on a flat surface or on a yoga mat with your back on the surface and keep your knees up towards your chest, with your arms extended on either side and the palms facing down towards the floor. Now, you must roll both the bent knees once on the left side and then onto the right side for 15 to 20 seconds each. You can repeat the process 5 to 10 times on each roll.

4. Cat-cow pose:

This is a unique and one of the most commonly- used stretching poses among aged people to reduce back ache. It is quite a simple and easy yoga pose that will gently help to relax your back and spin and helps to provide enough flexibility to the spine. To do the cat-cow pose, you need to extend your shoulders out and muscles that lie along the spine. You need to keep the knees below the hips and your wrists beneath the shoulders while pressing the fingertips as the stomach drops on the ground and the body looks like a cow position. You must breathe in during this position. Then, breathe out and arch back in the shape of a cat. You can do this 5 to 10 times.