Back injuries are very common now a days due to hectic schedule and working lifestyle. Many adults have faced such injuries in their life. These injuries cause so much pain and discomfort to a person that their daily life usually get disturb. Many of these types of back injuries are successfully treated by application of ice, full body stretching and back exercises. In this article you will learn about five simple to perform exercises that gives you complete relieve from upper back pain.
5 Best Exercises To Get Rid Of Upper Back Pain:
1. Knee To Chest Stretch
To perform this exercise one has to lie on their back. Bend your knees and keep your feet flat on the floor. Arms should be in rest position at your sides. Now contract the muscles of your stomach and taking support of the hands pull right knee towards the chest region. Be in this position for few seconds. This exercise helps in stretching the upper region of the spine and gradually removes pain.
2. Spine Stretch
Now keep your left leg straight on the floor. With the help of your hands bring your right knee toward the chest. Be in this position for few seconds. Now bend your right knee and with the help of your left hand move it in the left side with your head also facing in that side. Stretch your body in this pose for around fifteen seconds. Return to the starting position. Perform the same stretch with the left leg. This exercise helps in stretching the spine region and gradually removes pain.
3. Hamstring Floor Stretch
In this exercise one has to lie on the ground with their back touching the surface of the ground. Bend your knees and keep your feet in straight position with your arms at your sides. Keep both of your hands behind your right side of waist. Now feel the tension in this area.
Slowly raise your leg and straighten it to your capacity till you observe stretching sensations in the back of your leg. If you cannot keep your legs straight you can slightly bend it. Hold this position for approximately thirty seconds and then repeat the same set with right leg. Do this exercise two times with each leg to get permanent relief from upper back pain.
4. Chest To Spine Stretch
In this exercise you need to lie down with your chest facing the floor. Keep your body straight on the floor with your arms subsided. Now with the help of your hands lift the upper body (chest region) upwards with the face looking at the sky. Feel the stretch at your back. This exercise strengthens the back and massages the back area. Slowly your back pain will reduce.
5. Hip Flexor Stretch
In this exercise you need to lie on your back. Take your left leg and bent it to the knees. Keep your right foot behind. If you feel pain then you can keep a pillow under the right knee. Now keep your right hand on waist and left hand over the left leg to give you support. Keep the right knee on the floor make efforts to lean your body forward. Feel the stretch in the front of the right hip. Be in this position for twenty seconds and do it with your right leg.
Back injuries can happen due to an accident, bad posture and weak muscles especially in the abdominal and back region. Introducing positive changes in lifestyle, diet and implementing above mentioned exercises can help in permanent and efficient treatment of these problems from the root level.