Stretches for Backache

Back ache is a physical discomfort on the back or spine which can be mild or severe. One out of four persons experience back ache which is from bad sitting posture, lifting heavy load, prolonged sitting or lying down, doing strenuous work that involves the back and carrying heavy back pack. For whatever reason you feel pains on your back, you shouldn't ignore and leave it unattended to. The earlier you work on it the better for you.

There are stretches that can be done in less than twenty minutes to relief you of back ache, these stretches involves the back, shoulders and spine.

Taking few minutes before your day start or at the end of the day to stretch to relief you of that persistent back ache should be possible.

What to do ? How to do it?

COW/CAT POSE

The first pose is the cat pose while the second is the cow pose. Stay in the cat pose for about 4-6 seconds than do the cow pose for 4-6 seconds for a set. Do this 10 sets twice daily.

THE DOWNWARD DOG

Stand upright with legs apart then gradually place your hands on the floor with body suspended. Stay in this position for 5-10 seconds for a set. Do 3-5 sets twice daily.

THE BRIDGE POSE

Lie on your back, make an arch with your leg(legs apart). Gradually lift your body up and stay in that position for 5-10 seconds for a set. Do five sets 2 times daily for better result.

THE COBRA POSE

Lie on your chest, gradually lift the body up with hands on each side. Pay attention to the position of your hands so as not to strain your wrists.The strength should be on your back not your wrists. Stay in this position for 5-8seconds the return to the floor for a set. Do five sets twice daily.

LEGS ON THE WALL/ LEGS IN THE AIR

Lie on your back put your buttocks on the wall then gradually lift your legs up, make sure your legs are straight up,resting on the wall. Stay in position for as long as you feel comfortable. It helps straighten the spine.

THE CHILD POSE

Sit on ur legs then bend forward with hands either by your side or stretched forward. Make sure your forehead is on the ground and ensure your buttocks touch the heel of your feets. Stay in position for 5-10 seconds for a set. Do three sets twice daily.

The other way round, lie on your back and lift your legs, bring them close to your body locking them with your hands. Stay in position for 8-10 seconds. Twice daily.

THE TWISTS

Lie on your back doing a body twist with your legs.Stay in position for 10 secs. Do on both sides of the body.

With these stretches your should be relieved of that back ache. If not, after one week, see a physician.

Happy Stretching!!!

ABIOG