Stretch away the Pain with these 5 Back Pain Exercises

5 simple stretching exercises

Lumbago or Lower back pain, is no longer an age related ailment. It is now the new normal even for millennials in their 20s and 30s. There are several reasons a person could be experiencing this never-ending ordeal. The most common include mechanical issues or soft-tissue injuries. The exacerbating pain could also be triggered by a slipped disc, sciatica, Osteoarthritis among other reasons. So what’s good for back pain and how can you get rid of it? For long-lasting solutions to curb the issue, begin with these 5 simple stretching exercises.

Child’s pose to ease back pain

Child’s pose to ease back pain

Begin by placing your hands and knees on the floor, with your knees perpendicular to the hips. Extend your arms fully with palms on the floor and place your hips on your heels. Allow your head to rest forward in a relaxed position. Hold this position for at least 20 seconds. Repeat thrice.

Knees to chest to get rid of cramps

Knees to chest to get rid of cramps

Lie supine with your knees bent and feet flat on the floor. Gently bring one knee closer to your chest. Wrap your hands just below your kneecap and maintain this pose for at least 20 seconds. Do this with the other leg as well and repeat 3-5 times.

Lower back twist to soothe muscle spasms

Start by lying on your back with your knees bent and feet on the floor. Stretch out your arms on both sides in the formation of a “T”. With your shoulders still touching the ground, slowly turn both knees to one side. Retain this spot for 30 seconds. Come back to your original position and repeat on the other side.

Cobra Stretch to improve a slipped disc

Cobra Stretch to improve a slipped disc

Lie on your stomach with your legs stretched and palms flat on either side of the chest.  Rise slowly by resting your weight on your forearms with toes, knees and hips still touching the ground. Hold the chest and head for one full breath. Gently lower and do this again 5 times.

Legs Up The Wall to relieve lower back pain

Legs Up The Wall to relieve lower back pain

This is one of the simplest stretching exercises to relieve lower back pain. Lie on your back and raise your legs straight up against a wall. The closer your hips are to the wall, the more effective the stretch will feel.

Thioquest® Gel is another solution that will help to melt the pain away.The dual- powered topical cream contains the powerful muscle relaxant thiocolchicoside along with analgesic diclofenac sodium, and can be used for back and neck pain relief. Thioquest® Gel is also highly effective for treating muscle spasms, inflammation and pain in the knee and lower back. It also works its magic as a lower back pain ointment.

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