Keeping your back in tip-top shape means doing a handful of easy exercises that are designed to keep you back muscles loose and to promote a good posture.
In fact, these exercises are better alternatives to muscle relaxants and pain medication. It doesn’t even require you to have a gym membership or a fancy personal trainer in order to perform them, and better yet, you can lower the number of doctor visits considerably.
All you will need is to go through a few sets of these exercises to relax your back and give you a better sense of well being. These exercises will also help to eliminate chronic back pain.
Three Simple Exercises to Reduce or Eliminate Back Pain
These sets of exercises include hip rolls, waist twists and knee bends. These three exercises alone will get your blood flowing again, shoot some much needed endorphins into the body and give your body a chance to detoxify and rid it of all the free radicals and harmful particles that can build up inside us all, leaving your back in pretty good shape and the pain at bay.
Because these easy exercises use large muscle groups, such as the main stabilizing muscles, then you will be able to perform them anytime, anywhere, to whatever degree of complexity that your body can handle at the time. You can always adjust as you get used to doing these exercises after a while.
What the Exercises Are Designed To Do
What these exercises are designed to do is to get your blood circulating while relaxing those tight muscles and reducing muscle spasms.
If you perform these back pain exercises at regular intervals, then your fitness and overall health will improve, and your body will begin to tone up. Your body will also stop feeling so cold, and your digestion will be given a hand at doing its work properly, because these exercises will also get your intestines moving swiftly, which also helps the body detoxify better. Detoxification is an important part of pain relief, because it is the toxins building up inside our bodies that result in inflammation and eventually pain.
Knee Bends
If needed be sure to use a chair or another solid surface for support when doing knee bends.
The first exercise, knee bends, are to be done in a relaxed and gentle manner. If your body suffers from knee or back trouble then you’ll want to get the help of any stable furniture, such as a desk, table or chair.
To begin, stand with your legs shoulder-wide and keep relaxed. If you are using furniture for support get your hands on that furniture. Get your stomach muscles tight and blow your breath out evenly as you go downward, bending at the knees.
You will want to go as far down as you can before you feel yourself starting to strain or tip over. As you come back up into a standing position again, take in another breath. Your set will consist of ten knee bends, after which you can move right in to the next exercise.
Waist Twist
Keep your feet shoulder width apart and ... relax ... when doing waist twists.
The waist twist should come next. How this works is you keep your hands at your side, nice and relaxed, with your feet once again at shoulder-wide distance.
You start this exercise just by swinging your arms, first right then left. The object is to move your hand around to lightly tap your lower back, right hand patting the left and so on. Your kidneys will benefit from this light tapping.
Remember, though, not to get too out of control with your swinging or your hand patting. This is all supposed to be very relaxed and even. Your breathing should come in and out in a natural manner, and also be relaxed. Do this for a count of ten, then relax your body once more.
Hip Rolls
Again keep your feet set at shoulder width when doing hip rolls.
Last comes your hip rolling exercises. For this, you won’t need furniture to support or balance you, but you will start once more with your legs at shoulder width.
Once again, tighten your stomach muscles, and place your hands on your hips. Picture in your mind that you are playing with a hula hoop, or even dancing to hula music, and move your hips in a clockwise manner to the count of five rotations. Then you will reverse direction for another five rotations. While doing this imaginary hula dancing, remember to have a smile on your lips and to breath in a natural rhythm.
You can see that these exercises are so easy to do, that it takes just a couple of minutes a set, so there are no excuses to performing these same three sets at least three times every day. Better yet, instead of going out for a smoke break, or a coffee break, why don’t you take an exercise break instead?
By performing these back pain exercises on a regular basis you’ll begin to notice the difference in how your back feels, and it will continue to put a smile on your lips.
