How to deal with back pains

Most women suffer back pain because of all the household chores they do. The tasks women do with their backs range from carrying their toddlers, mopping the house while bending and lifting heavy objects. All these things strain the back.

Most women suffer back pain because of all the household chores they do. The tasks women do with their backs range from carrying their toddlers, mopping the house while bending and lifting heavy objects. All these things strain the back.

One of the best remedy for severe back pains is to stay in bed or avoid tasks that lead to back stain.

Someone with severe pain should rest a day or two, avoiding heavy and tiring work. The most active forms of back exercises are almost always necessary to restore the spine and help ease back pain.

According to an article written by Holly Little, a certified personal trainer, “exercising the lower back increases strength and flexibility therefore decreasing pain”. A number of recent studies show that a lack of core strength contributes to pain and stiffness in the lower back. Often, the pain or aches in your lower back are the result of weak abdominal muscles.

Stretching helps muscles to be more flexible and less vulnerable to injuries. One just needs to stretch for 5 to 10 minutes daily to relax the muscles in the entire body.

Below are tips on how to deal with back pain

Raising each leg to strengthen stomach and hip muscles

Lie on your back with your arms at your sides. Lift one leg off the floor to about a 45° angle. Hold your leg up for a count of 10 and return it to the floor. Do the same with the other leg. Repeat 5 times with each leg. This strengthens back and hip muscles

Wall Slides to strengthen your back, hip and leg muscles

Stand with your back against a wall and feet shoulder-width apart. Slide down into a crouch until the knees bend to about 90°. Count to 5 and slide back up the wall. Repeat 5 times.

Partial Sit-Up to strengthen stomach muscles

Lie on your back with knees bent and feet flat on floor. Slowly raise your head and shoulders off the floor and reach with both hands toward your knees. Count to 10. Repeat 5 times.

Back Leg Swing to strengthen hip and back muscles

How to: Stand behind a chair with your hands on the back of the chair. Lift one leg back and up while keeping the knee straight. Return slowly. Raise the other leg and return. Repeat 5 times with each leg.

 

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