EXERCISE

25 Natural Tips On How To Relieve Back Pain

Written by healthphreak
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Based on the research done by W.H.O, pain in the upper and lower back is the majofor people under the age of 50 globally. A lot of people are investing enormous amounts of funds trying to find solutions to aching backs. Lower back pain is among the top reasons citizens of the United States Of America visit their doctors.

The lists here are the 25 naturaltips 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.
back pain, lower back pain, upper back pain

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 standfor 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 naturaltips 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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healthphreak

Health Phreak provides you with informative health contents. Our article cover different area of health-related topics. Our articles are well researched and written by some health professional authors!!!

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