Simple Ways To Relieve Back Pain

Many people suffer from back pain.  Everyday our backs undergo stress.  It may be that you are sitting at a desk all day or that you are standing for long periods of time.  Often our posture is poor and all of this contributes to problems with our back and the pain associated with it.  If you can correct your posture and do some stretching exercises it will help.

What you do not want to do is try to compensate for not exercising during the week by doing rigorous physical activity on the weekends.  Doing this can easily injure your body and cause more problems.  Instead, you need to engage in some stretching exercises each day for 15 to 20 minutes to help relieve your back pain.

Here are a few stretching moves that you might want to try.

  1. After you have been sitting for a period of time, stand and place your hands on your lower back. Then push your hips forward and your shoulders back. Repeat several times.
  2. Get down on all fours. Completely extend one of your arms and then raise the opposite leg.  Then switch to the other arm and leg.  Repeat several times.
  3. Lay flat on the floor. Then pull first one knee up towards your chest and release and then pull the other leg up toward your chest.  Repeat several times.
  4. If you have an exercise ball, lie face down on it and move your shoulders forward slightly several times.
  5. Lay flat on the floor and bend your legs at the knees. Then place your feet flat on the ground.  Push up your hip area slowly until you form a bridge.  Repeat several times.
  6. Do some sit ups. They will strengthen your abs and they also help take the pressure off your back muscles.
  7. Lay face down. Now lift your upper torso and legs so your body forms a bowl.  Hold this position for a few seconds.  Repeat several times.
  8. Bend down and touch your toes several times.

Some other tips that will help your back pain include:

  1. Try using some type of lumbar support for your lower back if you sit for long periods of time.
  2. Prop a foot on a step stool when you are sitting or standing.
  3. Walk more. Walking will strengthen your back muscles.
  4. If you must sit for a long time try moving around and adjusting your position, shift from left to right.
  5. Don’t keep your head in the same spot, move it around.

In addition to stretching and moving your body more it is helpful to eat and drink to relieve back pain.  You want to drink lots of fluids, especially water.  You want to eat foods which are rich in Vitamin B-12 and foods that are rich in magnesium.  Increase your calcium levels.  Avoid having too many carbonated drinks.  Avoid eating foods which are too high in sugar.

These are just a few simple suggestions that may help relieve your back pain.  There are many other stretching exercises which may help you develop flexibility and strength and overcome some of your back pain.