Reduce your back pain with simple exercises

Recently, there has been a rise in the number of people suffering from back pain. Most of the office working people stick to their chairs all day long typing something or the other in their computers. Sitting for prolonged hours is the main cause of back pain. Chairs of bad quality affect the posture of the person sitting on it and results in back pain.

Causes of back pain

1. Muscle Strain- the lower back muscles which provide mobility and strength to the backbone, gets strained when excess load is put on it, causing back pain.
2. Poor Posture- maintaining a poor posture for a prolonged time results in the tightness and weakness of muscles which in turn causes back pain.
3. Ligament Strain- when the ligaments connecting the vertebra are injured, they fail to give stability to the spine causes back pain.

While these are the main reasons for back pain, there are many other causes of back pain too.

Exercises

Physical therapy is the best way to cure back pain. There are several exercises available to reduce and even cure back pain. Most of these exercises are area specific, so you need to follow the routine according to the type of back pain you are suffering from and the specific area it is affecting.

For neck or mid back pain you can try squeezing your shoulder blades together in the back and hold it for 5 to 10 seconds. You should repeat this for atleast 10 times. Neck movements, shoulder shrugs, wall push ups, etc. are also very helpful. Aerobic exercises are also found to be very helpful in this case.

For lower back pain, you can try the standing back bend exercise, pelvic bridging, pelvic rolling, and pelvic tilting, curl ups, etc. These exercises focus on the lower back and reduce the pain there. Pain caused in the coccyx bone is also reduced by them.