what are some stretches/exercises/tips to get rid of lower back pain?
I am 14 and i belive that this back pain is from wrestling, but befor i go to a ciropractor i think i should try one of these things.
Public Comments
1. Back pain is caused by a pinched muscle and to get rid of a pinched muscle you have to free it up and here's how to release it to free it up:Back:
(do from a sitting position)
Place your left hand on your left leg next to your body. Place your right hand over your left shoulder, fingers over the back and the palm in the front and firmly press on them and hold. After 30 seconds slowly lower your body forward and to the outside of your left leg, keeping your left arm fairly straight as you do. When you reach your lap remain there for another 10 seconds, release the pressure but rest there for another 30 seconds. Then reverse your hand positions and do your right side.
for best results relax your body first by taking a deep breath and exhaling then remain this relaxed.
2. Standing hamstring stretch:
Place the heel of one leg on a chair or bench about 15 inches (40 cm) tall. Keep your knee straight. Lean forward, bending at the hips until you feel a mild stretch in the back of the thigh. Do not roll your shoulders forward, bend at the waist when doing the exercise because it is not going to stretch your lower back. Hold the stretch for 15-30 seconds. Repeat 3 times.
Repeat the stretch with the other leg.
Cat and camel:
Get down on hands and knees. Relax your stomach and allow the back to curve downward. Hold for five seconds. Then arch your back and hold in that position for 5 seconds. Do 3 sets of 10 repetitions.
Stretch your arms and legs:
on your knees and hands on the floor. Tighten your abdominal muscles to stiffen your spine. While keeping your abdominals tight, raise one arm and opposite leg, stretching in opposite directions. Hold this position for five seconds. Lower your arm and leg slowly and repeat on the other side. Repeat 10 times on each side.
for more back pain exercises
http://www.exercisesnhealth.com/2010/09/02/back-pain-exercises/
3. Hi, if you have not experienced trauma to your back, the second most common cause is muscle imbalances, they can come about from the daily activities we perform everyday (in your cause, your wrestling). Simply put, some of your muscles are weak, overstretched and underdeveloped, while others are tight and overworked. these imbalances.As your muscles get more and more out of balance, you end up pulling your self out of proper alignment thus producing uneven more stress and causing additional wear and tear on muscles, ligaments, joints, and even the spine.
Almost all of us live our lives with chronic unrecognized muscular imbalances and while it does take time for muscle imbalances to cause a symptomatic condition the first signs of trouble are evident on our bodies in the form of postural dysfunctions. Postural dysfunction can be seen in the abnormal position on the pelvis, head, neck, shoulder and even in the curvature of the spine.
For lasting relief, you must identify your imbalances and perform targeted, specific corrective exercises and stretches. You can learn how to do this at www.losethebackpain.com
Wishing you better health :)
click on this link to view a video which demonstrates a simple stretch you can perform to help alleviate lower back pain. http://www.losethebackpain.com/conditions/lowerbackpain.html
