Muscle strains and lumbar sprains are the most common causes of low back pain. A low back muscle strain occurs when the muscle fibers are abnormally stretched or torn. A lumbar sprain occurs when the ligaments, the tough bands of tissue that hold bones together, are torn from their attachments. Differentiating a strain from a sprain can be difficult, as both injuries will show similar symptoms. Many doctors refer to both injuries as a category called "musculoligamentous injuries" of the lumbar spine. In general, it doesn't matter what you call the problem because the treatment and prognosis for both back
strains and sprains is the same.
Let's now look at how easy it is to do these three simple back pain relief
Exercise 1 — Hip Rolls:
Stand back away from your support and stand with legs at shoulder-width apart. Tighten your abdominal muscles and put your hands on your hips. Imagine you have a hula hoop, or are doing the hula, and rotate your hips clockwise 5 times, then rotate them counter-clockwise 5 times. Be sure to relax and smile and breathe naturally with this exercise.
Exercise 2 — Waist Twists:
With your hands relaxed at your sides and with feet a shoulder-width apart, simply start swinging your arms right then left, patting both hands on your lower back as they reach around. This will massage the kidneys. Be sure not to swing or pat too hard, just in a relaxed easy motion! Breathe naturally and relax. Simply do a count of 10, and then relax. Then move onto the next exercise.
Exercise 3 — Knee Bends:
Do some gentle, relaxed knee bends. If you have knee or back issues it is best to do them with the assistance of a chair, table or desk. Stand in a relaxed shoulder-width position and place your hands on the support. Tighten your stomach muscles and exhale while bending your knees and going down as far as you can without falling or straining your knees. Inhale while standing up. Do 10 of these to finish this quick exercise circuit.
The complete series of these three simple exercises only takes about two minutes to complete.
Initially, try to do the exercises three times each day. So take an exercise break at work instead of a coffee or cigarette break! You'll be delighted on how good your low back will start to feel over time. <Sila baca>