Back pain is no laughing matter, especially when you ask any of the 4 million Australians who suffer from this kind of pain.
Occasional aching might be attributed to something temporary like participating in a game of soccer or carrying heavy furniture but having to endure it regularly is a different issue altogether.
It might be due to bad habits like poor posture, being overweight or obese, or even sitting in front of the computer at work every day.
Later on, this aching in your back can lead to other issues like headaches or even limited mobility.
Thus, paying attention to and seeking treatment for chronic back pain makes sense. Even if the pain is not as intense, getting professional help can still help improve your life quality.
Avoid the instinct to stay in bed until the pain goes, because it will not address it at all. While some cases will get better without any medication or exercise, chronic back pain requires proper attention unless you want to keep suffering.
If you already suffer from stiffness and aching in your back, then start out with some gentle stretches. Even if the pain is bearable and does not occur regularly, you might still find it helpful to do these morning exercises. Before you know it, you are relieved of your pain.
1. Back Curl
Lie on your back and pull a knee up towards the chest, holding the position for 15 seconds. Put the leg back down and repeat on the other side. The last step is to pull both your knees up and hold the position for a few seconds. Do the cycle for about 2 to 3 times.
2. Side-to-side Twist
Lie on your back and bend the knees while keeping the feet flat on the floor. Roll the knees to the right, keeping the shoulders flat on the ground as well.
Keep the position for 10 seconds before going back to the starting position. Then, do the same on the other side, doing a total of 2 to 3 sets.
This exercise refers to the position you need to make. To build a bridge, lie on the floor with the feet flat on it as well. Then lift up the hips and the torso.
The hands should interlace under the hips and you need to press the shoulders and upper arms down to lift the hips. Keep the position for 10 seconds before slowly lowering yourself down. Do at least 3 times.
To do this exercise, begin on all fours, the knees and your palms on the floor. Begin to arch your back, tilting the butt up and looking up so that the torso forms a C curve.
Go back to the starting position before doing the reverse curve. To do this, tilt the pelvis down and turn your eyes to the floor close to your feet. Again, go back to the starting position and repeat it 3 times.
5. Seated Twists
Start by sitting on the floor, with the right leg crossing over the left one. Brace the left elbow against the right knee and twist on your side. Keep this position for 10 seconds before doing the other side. Do 3 times for each side.
These are just some of the simple exercises that can do wonders for back pain. Take note, however, that if you do experience intense pain or find it difficult to these exercises, you should talk to your doctor to have it checked.