Our bodies are made up of the musculoskeletal system that consists of connective tissues, ligaments, tendons, muscles, and bones that facilitate movement, stability, supports, and form of the body. The lower back is a pivotal section of our body that is essential to our posture. Having pain in the lower back is a very stressful and debilitating condition. The best way to alleviate lower back pain is by being physically active. In the case you are interested to write an assignment in such a topic you can ask nursing assignment writers to provide you with a help.

Regular exercise is one of the cost-efficient and effective ways to prevent it and soothe it. Up to 80% of people experience lower back pain at some point in their lives. The main cause of lower back pain includes musculoskeletal structure damage in the lower back or change in the lumbar. However, several other reasons might also cause lower back pain. To soothe or prevent lower back pain, you might want to consider the following stretches regularly:

Flexion rotation

This exercise is essential for stretching the buttock and lower back. Hook your foot around the knee while bending your leg. Rotate your upper body, intending to touch your shoulder blade. Ensure that you feel some lower back stretching as you do this.

Seat forward bend

Lower back injuries and pains commonly come from tight hamstrings. This exercise alleviates it by stretching the thigh muscles to relieve tension and tightness on the spine. Perform this stretch by sitting on the floor and extend your legs. Use a towel hooked to the bottom of your heels and pull your body forward. Increase your holding time and decrease the stretching time as you become more flexible.

Pelvis tilt

You can use this stretch to maintain flexibility and ease tight back muscles. Lie down with your back positioned parallel to the floor. Tighten your abdominal muscles to maintain a flat back all through. Then tilt the pelvis to face the ceiling.

Cat-cow stretch

If you want to ease tension and increase flexibility on your core muscles and your lower back, this is the most effective stretch. It is quite a simple exercise—arch your back to a cat pose. Then go for the cow pose by falling your pelvis forward. It is an ideal stretch since you can do it on your chair with your hands on your knees and feet flat on the floor.

Trunk rotation

This exercise is essential in relieving tension in your lower back. Keep your knees together with the hold them close to your chest. Gently roll them to the right and left while maintaining your position. It helps work your core muscles, including the pelvis muscles, back muscles, and abdominal muscles.

Knee-to-chest

This exercise is essential in relieving pain and tension as well as lengthening your lower back. The best way to perform this stretch is by lying on your back. Pull and hold one or both of your knees to your chest. An effective way of doing this stretch is by bringing your knees towards your chest simultaneously for around fifteen to twenty seconds. Make sure you take 30-second breaks in between the stretches.

Conclusion

Stretching is an ideal and inexpensive way to relieve back pain and prevent it from reoccurrence.

After maintaining a time of rest, we must begin to do exercises to strengthen the area and prevent the back pain from intensifying. What activities can we start with?

The practice of some exercises can serve as part of the treatment to get rid of back pain. While a little rest may be helpful, exercising has many benefits. It usually recommended by doctors and physical therapists for this problem.

Exercise increases blood flow and nutrients to the soft tissues of the back, stimulates the healing process and decreases stiffness that leads to pain. Also, in the long term, it strengthens the muscles of this area of ​​the body and reduces the reappearance of pain.

What is and why does back pain occur?

Spinal pain is not a disorder as such, but rather the symptoms derived from poor posture, physical overexertion, or illness. The strength of this pain can vary from mild to acute, but only the most severe cases require specialized medical attention for treatment.

According to a publication in the National Center for Biotechnology Information, this type of pain causes significant rates of disability, and, besides, it is a problem that can go from childhood to adulthood. An estimated 23% of adults have chronic back pain.

Its most frequent causes include:

• Inflammatory diseases.
• Injury and trauma.
• Infectious processes.
• Sudden movements or poor posture.
• Physical effort beyond the person’s capacity.

When this pain is prolonged or originates from an injury, it is essential to see a doctor obtain an accurate diagnosis. From this, the professional can determine if it is necessary to take medications, physical therapy, and other therapeutic options.

In mild cases, or when you want to prevent pain, some exercises help when continuously practiced. If you suffer from back pain, do not stop practicing them. Get active now!

Exercises to get rid of back pain

The results of research published in the Ochsner Journal revealed how good the exercises are for back pain. As detailed, “the musculoskeletal strengthening of the lumbar and cervical extensors significantly reduces pain.” Thus, its practice is ideal for people with back and neck pain.

Exercises to get rid of back pain should be done gradually, considering the physical state of each person. It could even be convenient to do them with the help of a trainer since poor posture can worsen the pain. Let’s see some options.

1. Leg lift

This workout does in numerous ways, but in this case, a lying position adopted with the lap flexed and one of the legs raised.

 What should you do?

• Lie on back, slowly raise your left and bend right leg.
• Grip the upraised leg with both hands behind the knee and be sure to hold a similar position for a minimum of 30 seconds.
• Repeat 2 times with each leg.

2. Singular knee to chest

Following the earlier exercise, now the leg is not raised but is brought towards the chest, flexed.

What should you do?

• Lie on your backbone with your knees bent and your feet flat on the floor.
• Now gently raise your right knee to your chest and, holding it with both hands, hold the position for 15-20 seconds.
• Gently lower your leg and now do again, but with another one.

3. Dual knees to Ribcage or Chest

It starts the same as the previous one, but in this case, both knees brought to the chest at the same time.

What should you do

• Face up and with both legs bent, bring your right leg to your chest as well as your leftward.
• Grip your knees with your hands and hold them together for 15 to 20 seconds.

4. The inclination of the pelvis

Pelvic lift or tilt is a fairly popular exercise that can strengthen your back, but it’s also useful for toning your glutes and abdomen.

What should you do

• Lying on your back, with feet flat on the floor and your knees bent, raise your buttocks a few inches off the ground and lift your pelvis.
• Hold like this for 5 to 10 seconds, while continuing to contract your abdomen.
• Then relax your body and do another 3 sets of 10 reps.

5. Stretching Hamstrings

It helps to relax the tension of the back and is also good for working the legs, knees, and hips.

What should you do

• Sit with your legs stretched out flat on the floor and your trunk upright.
• Stretch your arms forward and gently lower your trunk onto your legs, trying to touch the balls of your feet with your hands, but without bending your knee.
• Keep it like this for about 15 seconds, rest and repeat it.

6. Hip flexion

As its name suggests, it is a movement that helps to work the hip, especially if you want to tone up. But, besides, it has a positive effect on the lower back, which is usually the part where most tension and discomfort generated.

What should you do

• Place your left foot in front of the other with your knee bent forward while stretching your right leg back, keeping it straight.
• Bend the chest forward so that the left knee makes contact with the axillary fold, and then return to the starting position to move with the legs interchanged.

7. Squat

It is a movement similar to squats, but in this case, the idea is to lower your glutes more as if you wanted to touch the floor with them.

What should you do

• Stand with feet shoulder-width apart and your trunk straight.
• Now bend your knees and lower your glutes to the floor.
• Coming back to the first position and do at least 3 sets of 10 repetitions.

In summary

Faced with back pain, we can take a little rest, but without exceeding ourselves. Activating muscles and circulation through exercise will be decisive to calm this ailment. However, if it is severe or persistent, it is best to consult the doctor.

If we are not used to exercising. And it is very important that we start little by little with yoga to relieve menstrual pain. With practice we will make progress.

Before, during and even after the period, many women suffer from severe pain in the lower abdomen. Also relieving menstrual pain can be difficult.

This situation could be improved with medication, however, it would be like applying a patch to something larger. So the idea is not to suffer several days a month.

To do this, do not hesitate to practice yoga to relieve menstrual pain.

Discomfort not only occur at “local” level, but also result in nausea, cramps in the legs , headaches, moodiness, a lot of sleep, lack of concentration, etc.

Anti-inflammatory can avoid us something specific, but they do not go to the bottom of the problem. So that is why we must look for natural alternatives such as yoga or meditation.

What Are The Best Yoga Poses To Relieve Menstrual Pain?

Asanas or yoga postures help improve all kinds of ailments.

Some discourage women from practicing these techniques when they are just in time, or avoiding certain positions, such as inverted or pranayama breathing, known as “fire.”

The important thing is that you pay close attention to the symptoms. And if necessary, stop the practice or do not do a specific workout.

If you feel pain in the lower back, pelvis, stay seated, lying down or standing until it passes.

It is best to listen to the body, because it will be the one who will indicate what you can and cannot do at that minute.

For the times when the female is with her period, those asanas are recommended that do not interfere with menstrual flow or make her lose more energy.

The aim is that your lower abdomen does not hurt and that you can regain strength on those days. And when stress, hormonal changes and pain are on the surface.

The Best Yoga Poses For Menstrual Pain

The Supta Matsayana Pose (of the fish) is the most recommended at the moment.

• You lie on the mat face up, with your legs overextended out.
• Then lift your chest slightly up and rest your elbows on the ground.
• Similar with the palms of the hands, which should be on the sides of the buttocks.
• Bring your head back and arch your back.
• Thus, the pelvis is positioned upwards.

Other Yoga Positions That Can Help You Are:

Balasana (of the child) Yoga Posture

• First, sit down with your knees resting on the mat and flexing your legs.
• Support your thighs on your heels.
• Place your arms at the sides of the body.
• Slowly lean the trunk forward, until the forehead touches the mat and hold the pose for a few minutes, with your eyes closed and concentrating on breathing.
• It will help you relieve menstrual pain in the lower back.

Supta Virasana (Reclining Hero)

It starts the same as the previous posture, but instead of leaning forward, it is back. Many help with a cushion at waist or neck height. It stretches the abdomen and relieves menstrual pain.

Supta Baddha Konasana (Of The Goddess)

It serves to stimulate the abdominal organs, ovaries, bladder, kidneys, and pelvis.So it relieves symptoms of menstruation , menopause and stress.

• Sit in the lotus position and tie a belt or rope to the top of the pelvis.
• Place the other end under your feet.
• To protect the back, use blanket or a cushion.
• Lean your back back and stay for a few minutes.

Janu Sirsasana (Head On The knee)

You can use a support such as a, blanket,or cushion,chair.

• Sit with one leg pushed forward and the other loosen up, so that the heel touches the buttocks.
• Bend your upper body forward with your arms stretched out.
• Attempt to touch the tip of the foot with your hands.
• Wait for two minutes and change legs.

Upavistha Konasana (From Sitting Angle)

• Sit on the floor and spread your legs as wide as possible.
• Place a cushion or blanket in front of you and fold your back forward to touch your temple with that chosen provision.
• Expand arms frontward.

With run through, you can stretch more without requiring to lean on anything.

Paschimottanasana (Sitting)

It allows to stimulate the abdominal and stomach organs. Also the lymphatic circulation and the immune system. And reduces pain in the lower abdomen.

• Sitting on the mat, stretch both legs forward.
• Bend your torso toward the balls of your feet, trying to touch them with your fingers or hands.

However, you will achieve it with running practices.

Setu Bandha Sarvangasana (From The Bridge With Support)

• To do this posture you have to lie on the pad or mat face up.
• Bend your knees so that the soles of your feet touch the ground.
• Leave your arms at the sides of the body.
• Then, lift your pelvis toward the ceiling and lean on your shoulders and neck.
• Carefully raise and lower the pelvis.

Relieves menstrual pain by placing a blanket or cushion on your lower back.

Pavanamuktasana (Release The Wind)

It allows to massage the muscles and organs in the pelvic area. So this will help you relieve menstrual pain.

• Lying on your back on the mat, bring your knees to your chest and grasp them with your hands.
• You can stay in that position or make slight circular movements with your hips.Do you suffer pain with the period?, And do you notice that your situation does not improve with medications?. So dare to try yoga. And it is a healthy alternative to medications. And over time, you will appreciate having started practicing.

Also Read: 7 Recommended Exercises to Get Rid of Back Pain