How often do you stand up, after you have been sitting for a long time, and feel low-back pain? Do you sometimes lay on your bed not because you are tired and cannot work anymore, but because of backache? Have you ever been unable to move, because the pain in the middle of the back or lower down was acute? About 80% of adult Americans suffer from chronic or acute backache at some time in their lives. Among them men experience back pain more often, than women. This article tells, what causes back pain and how to get rid of back pain doing exercises.
What Causes Backache?
The basic causes of back pain are the following:
- sedentary living habits,
- weak abdominal or back muscles,
- poor posture,
- muscular tension,
- straining of the joints
- prolonged sitting or standing in one position,
- prolonged stooping,
- improper lifting of weights,
- wearing high heels,
- lack of exercise.
It can be surprising, but also incorrect nutrition, Influenza, female disorders, menstrual pain, prostate problems and other acute or chronic illnesses can cause backache. Overweight people feel the tension on the back more often, because the back bears the weight of the entire body and their back has to wear more. Even emotional problems and stress sometimes end in back pain.
Remedies for Back Pain
If we are speaking about acute, but not chronic backache, the causes of it are commonly poor postural habits. If this is the case, the pain can be lessened by some exercises.
Sit down on the floor. Bend the knee of your left leg, keep your right leg straight. Put the elbow of your right hand on your left knee from the left. Draw your left hand aside as far as you can. Push off with your right elbow from your left knee, but DO NOT push too much. During this you can feel a little crackle in your spine – this is normal. Make 5-10 pushing repetitions. Do the same to the other side with your right knee bent and your left leg straight 5-10 times. Repeat the cycle from both sides by-turn.
Sit on the floor with straight legs all the time, while you are doing this exercise. Try to touch your toes with your fingers. Make 10 repetitions.
Stand in front of the wall with your back turned on it. The distance between you and the wall should be about 50-70 cm depending on your height. Arch your abdomen and put your palms on the wall head-high with your fingers down, so that your elbows are the highest part of you. Walk down with your palms on the wall little by little to the floor. The final position is when your palms are on the floor. Walk back upwards on the wall to the initial position. Do this exercise slowly.
For those, who cannot do the previous exercise here is another one, which is easier. Lie on your back. Bend your knees. Lean on your palms and feet, arch your chest upwards. Hold for 20 seconds and release. Make 5 repetitions.
Lie on your back, bend your knees. Press your back against the floor. Do this by only contracting the muscles of your abdominal. Stay in this position for 3 seconds and release. Make 10 repetitions.
Lie on your back, bend your knees. Raise your shoulders and head so far as you can. Stay in this position for 3 seconds and release. Make 10 repetitions.
If you have to stand for long periods of time and you cannot do exercises, just raise one foot on a platform.
In one of the next articles you will find tips, how to get rid of acute backache using only home remedies.