Back

Pain
Remedy
Exercises
Back pain is quiet a common problem. Every person would have faced it
or will face it at some point in her/his life. Most of the time this can be
manaed by followin simple back care and back exercises. Back pain
can be divided into upper back pain and lower back pain. !ow back pain
is more common than upper back pain due to constant bendin activities
of our day to day activities.
"f there is an acute muscle cache in your low back reion # e.. heavy
snee$e or carryin a bucket of water or liftin a heavy suitcase %one has
to lie down &at with one or two pillows under the knee and rest the low
back reion. 'nce the discomfort has settled a little then one can apply
cold pack( muscle relaxant( pain ointment or spray and also take
pain/muscle relaxant medications. )rom the time of onset of the pain one
has to follow strict back care instructions.
Exercises in !yin Position #!ie on your back %
Bend your knees and keep your hands on your tummy and do a relaxed breathin
exercises where when you blow out the tummy should come up and as you inhale tummy
should sink in for relaxation.
"n position * press your low back reion( tilt your pelvis backwards and tihten your
tummy and hold it for + seconds.
,bove exercise with one arm liftin and lowerin while pressin the low back reion.
"n position *( both arms liftin and lowerin while pressin the low back reion.
"n position *( one hip bendin while pressin the low back reion.
"n position *( the other hip bendin while pressin the low back reion.
"n position *( straihten one knee and lower while pressin the low back reion.
"n position *( straihten the other knee while pressin the low back reion
Exercises in -ummy !yin #!ie on your tummy%
.ead liftin
.ead and shoulders liftin
'ne le liftin
'ther le liftin
.ead( shoulder and one le liftin toether
.ead( shoulders and the other le liftin toether.
Exercises in /ittin Position
"n sittin position( tilt your pelvis and tihten your tummy
,bove exercise ( with one arm liftin
,bove exercise with both the arms liftin
,bove exercises with one hip bendin
,bove exercises with the other hip bendin
Exercises in /tandin Position
0eep your hands on the low back and arch your upper body backwards
/tand on your toes for + seconds
-ilt your pelvis
,bove exercise with one arm liftin
,bove exercise with the other arm liftin
,bove exercise with one hip bendin
,bove exercise with the other hip bendin
/tart the above exercises one by one + times each and radually proress to + to 12
repetitions.
.appy exercisin3
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