Back Pain Relief Exercises To Do At Home

Back pains are very common nowadays due to hectic schedules. Most of us do not have time to take care of our back. If you ignore the pain for a longer time, then it can create serious problems for you. Back pain relief in Denver is an easy task. You can do some simple exercises at your home to get relief. It is important to do regular stretching of the muscles, tendons, and ligaments to keep your back healthy. The stretching exercises are designed in such a way that they alleviate neck and back pain both. 

Doing exercises at home will help in reducing the tension in muscles supporting the spine, improves range of motion, and reduces the risk of disability. The back pain usually lasts for more than three months. So, to avoid it, check the different exercises that you can do at your home. 

• Knee-To-Chest Stretch

The most common and simple exercise that you can do at your home is knee-to-chest stretch exercise. It will help to strengthen your muscles and support your back. As you get comfortable doing this exercise, increase the repetitions. To perform this exercise, follow the steps given below: 

1. Firstly, lie on your back while keeping your knees bent and feet flat on the ground. 
2. Pull one of your knees and press it to your chest with both hands.
3. Your spine and abdominals should be tightened.
4.  For about 5 seconds, you should be in a hold position. 
5. Then, go to the starting position and repeat the same with another leg.
6. Stretch the legs about 2 to 3 times. 

You can perform this exercise in the morning and evening, i.e twice a day. If the problem is worse and has so much pain, then going to the chiropractic adjustment in Denver is the only choice for you.

• Lower Back Rotational Stretch

If you do the lower back rotational stretch at your home, then it will help to relieve the tension in the lower back. Also, it helps in improving stability by working on the core muscles. Perform the steps given below:

1. Lay down the floor with bent knees and flat feet. 
2. Gently put your shoulders on the ground and roll both of your knees over to one side. 
3. Then, you have to hold this position for about 5-10 seconds.
4. Then, go to your starting position.
5. Now, roll the knees firmly to the opposite side, hold the position, and return back to your starting posture.    

You can perform this rotational exercise of the lower back about two-to-three times on each side twice a day. 

• Bridge Exercise

Bridge exercise works maximum on your gluteus. It is one of the large muscles of your buttock. This helps in keeping the muscles of your body strong. Back pain relief in Denver is quite easy if you perform this exercise on a regular basis. To perform this exercise, follow the step-by-step process given below:

1. Firstly, you have to lie down on the floor while bending your knees and placing your feet flat.
2. Keep your arms on the side by pressing your feet into the floor.
3. Then, you have to raise your buttocks off the ground until a straight line forms from the shoulder to the knees.
4. Buttocks should be squeezed with the shoulders remaining on the floor.
5. Then, lower the buttocks and rest for a few seconds. 
6. Repeat the steps about 15 times and then take a rest for about 1 minute.
7. Perform 3 sets of 15 repetitions for good results.

These are some of the exercises that you can do at your home to get rid of back pain. It is not that tough. Just follow the steps carefully to avoid the jerk. You should not be in a hurry while doing back pain-relieving exercises. If you have strained muscles or severe back pain, then a chiropractic adjustment in Denver is helpful for you. The professionals will guide at every single step to get rid of it.