Long Term Relief From Back Ache with Exercise

Summary:

Exercise helps relieve back ache effectively in the long run than the pills administered. Here are a few convenient exercises that you can perform in the comfort of your home and even at office and gain total relaxation.

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Back ache is a common physical condition among adults which is usually caused by
excessive strain to the muscle. Effective exercise program can facilitate an active lifestyle,
and will encourage you to understand that some of the repeated back ache is not alarming.
We bring forth a few helpful stretching exercises that will strengthen and tone your
muscular framework and improve the heart, lungs, liver, and kidney functions as well. These
exercises reduce stress on the hips and lower back and may even prolong the occurrence
and advancement of spinal arthritis. These exercises are meant to offer relief from back
pain, however, if is felt; immediate discontinuation of the exercise is advised. Further, you
must seek the assistance of a qualified physiotherapist who is a specialized spine expert.
Additionally, if suffering from other ailments in the body, it is best to consult your doctor and
then pursue an appropriate exercise regime.

Stretching Exercise for the Piriformis Muscle:

The piriformis muscle runs from the back of the thigh bone to the base of the spine. Stress in
this muscle results in the dysfunction of sacroiliac joint and sciatica. If you often experience
the sciatica pain, you can perform the piriformis stretching exercise. You must lie on your
back and cross the painful leg over the other. Place your hands under the bent knees, and
gently tow the bottom leg towards the chest, while holding both thighs firmly and closely
until a stretch is experienced in the buttock area. You must hold this position for 30 seconds
and repeat if necessary. You can perform it up to 2 times each day.

Stretching Exercise for the Psoas Major Muscle:

The Psoas Major muscle fastens the front part of the lower spine and can significantly restrict
the mobility of lower back when stressed. Patients who struggle with standing for long hours
have been found with a ruptured Psoas Major muscle. To stretch this muscle you must be
kneeling on one knee. The leg should be rotated outwards to tighten the gluteal muscles,
followed by leaning forward through the hip joint. You must experience the stretch on the
hip. You must hold this position for 30 seconds and repeat if necessary. You can perform it
up to 2 times each day.

Stretching Exercise for Hamstring Muscle:

The hamstring muscles connect the back of the pelvic bone to the back of the knee.
Responsible for bending the knee and facilitating the gluteal muscles to stretch the buttocks,
the hamstrings when stressed makes it difficult to sit up straight. People who fail to seat
themselves in an erect posture are prone to an early beginning of degenerative disc and
neck pain. To stress-free the hamstring muscles is to lie on the back and hold the leg behind

the knee with the hip flexed to an angle of 90 degrees. Try to uncurl the knee with the toes
pointed towards you. Again, the exercise should be ideally performed twice a day for 30
seconds each, and repeat if necessary.

Strengthening of the Abdominal Muscles- Transversus Abdominis:

With the six pack abs looking nice, abdominal crunches are not only for fortifying the
abdominal muscles. Concentring on the health of Transversus Abdominis (TVA) is essential
for a stronger spine. When exercising the TVA, it is critical to maintain neutral lumbar spine,
never try to bend your spine to the floor.

To perform the exercise you must be prostrate on your back with knee bent. Keep your feet
and knees apart akin to the shoulder’s width. Pull your belly towards the spine, while keeping
a neutral lumbar spine. Exhale and reach towards the ceiling as if trying to hold something
overhead. Slowly lift your shoulder and head off the floor and hold this position for 1-2
seconds. Return to the prostrate position while inhaling deep breath. Repeat the exercise for
another cycle. Performing this exercise once a day, 4 times a week is adequate.

Strengthening the Buttocks with Gluteus Maximus Muscle Exercise:

To fortify the buttock muscles, lie flat on your stomach with the legs and hips off the end of
a table. Tauten the buttocks of one side and stretch the leg toward the ceiling while keeping
neutral spine position. The exercise should be performed in an unhurried manner. You may
initially struggle to perform it, but with practise it soon will become easier. You should
perform this exercise once a day, 4 times a week, and repeat it 10 times on either side.

It is important to combat any fear of pain immediately, as it would hinder your efforts to
perform these exercises to the optimum levels. And, for higher benefits, optimum levels must
be attained.

With a huge variety of formal exercise programs, it is difficult to extract time for then from
your hectic schedule. Nonetheless, it is imperative that your must devote some time for
strengthening your back by practising these easy stretching exercise.

2011? Dr. Brendal Norris, Chiropracticbackpainrelief.org, Read other articles
about back pain and back pain relief at http://chiropracticbackpainrelief.org
for more answers to your questions about back pain, its causes, and cures.This article is from http://chiropracticbackpainrelief.org/exercise-can-help-relieve-lower-back-pain