When you have a bad back, sometimes it feels as if exercising is not worth the pinched feeling you get when you go into a wrong position. It becomes harder to stay active, because a bad back may prevent you from getting too immersed in an exercise routine.
In reality, there are some workouts that can actually strengthen your back pain and be a workaround to make tight areas flexible. Here’s a quick guide to three easy backache remedy exercises that both strengthen your back and keep you in good shape.
Sit-ups and crunches can be hard on the back, even when you use a mat. This becomes even more inconvenient when you already have chronic low back pain. To fix this, do partial crunches instead. This move strengthens the back and stomach muscles without putting too much pressure on either part.
To do this, lie on the floor with the knees bent and your feet flat on the ground. Take the starting position of a full stomach crunch. Raise your shoulders from the floor only a few inches up, while keeping the stomach muscles tight and breathing in as you raise yourself up. Make sure that your core contributes to raising yourself, so you will not over-exert your shoulders or pull your head.
Breathe out as you lower yourself to the ground. Do this 12 times for around two sets. Always remember to keep your form stable. Do not lift your feet, lower back, and tailbone off the ground and mat.
Did you know that one of the strongest muscles of the body are in the glutes? Not only that, this muscle is crucial because it allows for proper hip movement, such as squatting. Weak glutes could mean a weaker back, causing pain in the area. When taken together, these areas are crucial in connecting and supporting hip joints and the lower back, all of which tend to properly stabilize your walking.
Work out your glutes with bridges, which is a simple exercise that needs no machine or equipment. Simply lie on the floor, keeping your feet planted hip-width apart from each other. Press your hands to your sides, palms flat on the ground. Breathe as you lift your torso off the ground.
Keep proper posture by creating a straight light from your knees down to your head. Shoulders should be off the floor, with your two hands keeping yourself balanced. Hold this position for 10 seconds, before lowering down. Repeat 15 times within three sets. If you feel any discomfort, rest for a minute between sets.
Lying Lateral Leg Raises
If you want to reduce the strain on your back, do lying lateral leg raises. This kind of move works on the hip abductor muscles. By strengthening these muscles, you get to help improve your balance and mobility. At the end of the day, it is the kind of backache remedy that also makes your core work for you.
To do a lying lateral leg raise, you need to first lie on one side, with the lower leg bent a little. Engage the core muscles before raising the top leg to a 45-degree angle from the ground. Support yourself by cradling your head on the lower arm, and having the other arm assist you by keeping it grounded for stability.
Raise your leg and hold it for two seconds, lowering it, then repeating it 10 times. Do the same to the other leg, and then do three sets per side. The muscles on the lower side, including the side hip flexors, thighs, hamstrings, calves, obliques, and glutes, are all engaged, so this exercise alone has plenty of benefits.
Combine these exercises with a natural backache remedy like Noxicare. It is a natural pain reliever that comes in either capsule or cream form. By cultivating a practice of good back-friendly exercises and a regular intake of this pain reliever, you may rid yourself of back pain for good.