The lists here are the 25 natural
tips on how to relieve back pain involves stretching. To carry this out, you need to hold each position for 10-15
seconds and then do not bounce or perhaps make any fast motions. You should not
move beyond the pain. In the event you feel pain, it is best to stop.
Stretching Moves:
1. Lie facing down on a workout ball and then move your
shoulder blades forward slightly.
2. After sitting down for a while, stand and then hold your
lower back firm with your hands, after that push your shoulders backside and
hips forward.
3. Lay on the ground with your back: Pull 1 knee up in the
direction of your chest after which pull the other leg up to your chest.
4. While keeping the above posture, twist the bottom half of
your upper body to your left and then point your knees to the 15-degree posture,
after that point them to the right at the
15-degree position. Make sure you hold
each position for 10-15 seconds.
5. While laying on the ground face up, then bend your knees
and then place your feet flat on the floor. Gradually push up your hip region
until you form a bridge.
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Back Strengthening
6. Perform Hindu style squats: It will strengthen your lower
back so you can cope with daily rigour.
7. Perform sit-ups: Sit-ups tone your abdominals and also takes the
stress off your back muscles.
8. The Superman position: Lie facing down and then raise
your upper body and also legs to ensure
that your body is in a bowl shape and
then hold the position for about 10- 15
secs.
9. The Reverse Fly: sprawl at around 90-degrees, hold a weight of about 5-10 pounds in each hand, after that lift both arms straight.
10. Opposite leg and arm raise. Get on all fours, stretch
one of your arms fully after which raise the opposite leg and change to the other leg and arm.
Eating And Drinking To Alleviate Back Pain
11. Drink plenty of water.
12. Stay away from excessive sugar and fizzy drinks.
13. Consume vitamin B-12 rich foods.
14. Boost your calcium intake.
15. Eat foods that are abundant in magnesium.
Good Posture While Sitting or Standing
16. If you happen to sit too
long, make use of some lumbar support or back support belts for your lower
back.
17. If you happen to be
standing or sitting, sit with your back pushed towards your belly while your
shoulders pushed back.
18. When you are sitting or
standing prop a foot on a step stool.
19. If you must stand
for a long time keep your chest raised, shoulders pushed back while your body
straight to the ground.
20. If you should sit at a
work desk for a long period, lift your laptop or computer screen to a higher
setting so you will not have to look down. Always keep your head level.
Natural ways to reduce back pain involving motion.
21. In the event you sit down for a long time, lean to the
left and right. Ensure that you keep adjusting yourself.
22. Walk more: Taking walks helps strengthen the muscles at the back.
23. Bend, then stretch your hands to touch your toes.
24. Make sure your head isn’t in one position, always move your head around.
25 Give yourself one big cuddle/hug.
This twenty-five natural
tips on how to alleviate back pain that I talked about are just a few tips,
Consult your doctor and read more there much more.
Credit: This article was original written by Cassandra Hubbell from ezine.com.
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