Dear Readers, Today the topic is Best Exercise and Backache-Spine-Health, The Williams’ Exercises, Spinal Joint Strain and Strengthen Muscles, Best Back pain-spine-Health-Lower back pain Exercise-1, Strengthen Abdominal Muscles and Backache Exercise-2, Sciatic Nerve-Back pain and Lumbar Spine Exercise-3, Heel Cord-Thigh muscles –Lumbar spine and Back pain exercise-4. Specialists know from experience that spine should be in use. To prevent injury the well exercise back has great support to resist strain, stamina support to stave off fatigue and to maintain balance.
Muscular tension, which build up around the spine and minor injuries can be healed by regular movement. Stiff joints and weak muscles are the common problem which leads to back pain.
Nearly 500 students in Norwich comprehensive school was examined by some doctors, they found that three fourth had back pain at the base of their spine. For one third 13-17 years of age people back pain is severe. Back pain found more in stiff youngsters who play games than in supple and those who practice physical exercises.
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Spinal Joint Strain and Strengthen Muscles
Backache is Hypokinetic disease and contemporary disorders linked with lack of exercises. Yogic says “movement is life”. There are some reasons why our spines need movement.
1. To maintain the supporting muscles strength which cushion the strain of the spinal joints.
2. Muscular tensions relaxation.
3. Prolonged postural strain relief.
4. Spinal joints suppleness retention.
5. Strength of the skeleton which is general exercise. Researchers at post graduate medical school, London, Hammersmith have proved that vertebrae mineral weight is directly proportional to the muscles weight spanning the front of the spine.
Hatha yoga is best systems of exercise for the spine which is natural strengthening activities like tennis, swimming, walking and dancing for all age people to improve posture. By taking up yoga number of patients got rid of backache.
A survey of 3000 yoga enthusiasts was carried out by Yoga biomedical trust, 98 percent reported that they got rid of spinal pain by practicing regularly yoga.
Exercises should practice once in a day. Stop immediately if any movement cause pain and don’t continue until expert advice. Around 50 years ago Paul C Williams a consultant orthopaedic surgeon from parkland memorial hospital Dallas advised some best exercises to get rid of back pain, lower back pain and spine pain.
The Williams’ Exercises
Best Back pain-spine-Health-Lower back pain Exercise-1
This exercise is helpful to obliterate the lumbar curve, relax muscles.
Place the hands around your right knee and pull it towards the chest. Repeat the same with left knee. Practice this exercise 10 times. While practice this exercise keep the head relaxed on the ground.
Strengthen Abdominal Muscles and Backache Exercise-2
Lie down on the floor in straight position and bend your legs slightly, fold the hands and raise the trunk as far as possible don’t force much and place the arms on the knees.
People whose abdominal muscles are weak or spine is stiff may find difficult to practise this exercise. They can take the support of furniture by fixing feet under furniture or any other support. Repeat this exercise 10 times.
Sciatic Nerve-Back pain and Lumbar Spine Exercise-3
This exercise is helpful to improve the flexion of the lumbar spine, hamstring muscles contraction and sciatic nerve. The people who are experiencing pain in legs avoid this exercise. Sit on the floor and stretch legs in front of you. Now try to touch the toes by bending the trunk forward as close as possible towards the knees. Practise this exercise 10 times.
Heel Cord-Thigh muscles –Lumbar spine and Back pain exercise-4
This exercise serves number of different functions like lumbar spine flexing, thigh muscles strengthening and heel cords stretching which very helpful to control the posture. Stand on the floor and bend trunk and take the position of deep squat. Hold for short time and come back to the original position.
Practice this exercise with bare feet. The people who are suffering from arthritis, joint pain and cartilage damage or any other knee problem should not perform this exercise.
To know more about how to overcome back pain, Lower Back pain and spine-Health Read my next articles.
Note: If any serious health problem please consult to your doctor immediately. In case of Pregnant women or any other serious health problem then the above tips should be followed under the guidance of your health-care practitioner.
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