The back is a really complex structure which contains joints, ligaments, bones and muscles. Nowadays, many people have problems with back pain. It is mostly caused by injuries, improper body posture as well as long periods of standing or sitting.
Back pain can also be caused by irritations, strain muscles, obesity, sprain ligaments, psychological stress and arthritis.
Also, some diseases are known to cause back pain like: infections of the kidneys, kidney stones, blood clots, bone loss etc. The pain can be mild or very intense, but it certainly causes great problems in the life of the person who suffers from it.
These Are Among The Most Important Facts Concerning Back Pain:
People miss work because of it extremely common, but they also visit their doctor because of it
Disability is only caused by low back pain
In America, people spend around $50 billion on different treatments for back pain every year
½ of all Americans who work admit that they have already had back pain throughout the year
Estimates show that above 80% of all people will experience back pain at least once throughout their lives
This type of pain mostly appears because of non-organic or mechanical causes: inflammatory arthritis, cancer or fractures
Our posture and body balance have our feet as their basis. They’re mostly connected to back pain.
Here Are Some Of The Best Exercises You Can Try To Treat Back Pain:
Sit on the floor. Cross the legs. The toes should be stretched in all of the directions. This should be repeated 3 times on each foot every day.
You can walk around on your toes for 30 seconds several times a day. You’ll strengthen your tendons and muscles.
Stand up, but bent your knees. The floor should be gripped using your toes. Stay like that for 3 seconds. Repeat it 10 times.
Heel tendon stretch
Use a wall to stand in front of it. One of your legs should be stretched in front of you. The right knee should be bent. Then, move your hips towards the wall and hold like that. This should also be repeated with your other leg.
Resistance bend stretch
For this exercise, you’ll have to sit on the floor. Use a resistance band and wrap its end on a chair that’s in front of you. Wrap the other end around the feet. Start pulling it so that you feel great tension in your feet. Stay like that for 15 seconds. Repeat it 10 times.
The arch of your foot should be pressed on a tennis ball that you have on the floor. Push back and then forward.
Lie down. Your legs should be extended in front of you. Use a towel to wrap it around your feet. Keep your knee straight, but elevate your feet. Hold when your knees become over your head. Then, you can switch your legs and repeat the same procedure.
Toe pencil grip
Bend your knees but, stand upright. Put a pencil on the floor and grab it with your toes. Hold it with your toes as much as you can. Drop it. After that, repeat the same procedure.
Lie down on the floor. Then, stretch one leg up. Use the ankle and circle with it for 15 seconds. This should also be repeated with your other leg.
Sit down. Then, put one of your legs in the front. The other one should be bent under your thigh. Try to reach your toes. Then, move them for half a minute. This should also be repeated with your other leg.
Take a look at the video we’ve prepared for you with amazing stretches that will relieve your hip, back and knee pain: