Exercises to Get Rid of Back Pain

It's the end of the day. You've just got home, and you're feeling tired, something you're actually pretty used to; the really annoying thing is that unknown pain spreading all over your back and shoulders, climbing up your arms to finally reach your neck. Don't panic: you're not turning into a tree. What you're suffering from is simply the immediate result of a poor sitting posture. The natural way to prevent this is to use an ergonomic seat. You'll notice that this will gradually help you feel much better.

As a good complement to using a back support, take some time to do low impact aerobic exercises, like walking, swimming, or stretching.

Swimming

Probably the best exercise you can do to get rid of back pain, swimming is an amazing contact with a different environment, a world where you'll find silence and tranquility. Warm water will help you relax, while your movements will develop strong back muscles. It also enhances body balance and alignment.
One of the main reasons why swimming is so good at treating back pain is because it is a non impact physical activity. It is a terrific cardio vascular activity, this means it helps oxygen the body and burn fat, without the risk of suffering muscle injuries.

Stretching
Stretching is a very important exercise that will help you keep the spine flexible. Cross your arms in front of you with your elbows bent and your hands resting on your forearms. Follow these simple steps:

Step 1:

Stand straight, maintain good posture, and keep your hips aligned with your upper body. Rotate your body in one direction, hold for 3 seconds, and then rotate and hold in the other direction. During this stretch, keep your shoulders back, your folded arms straight out in front of you and avoid tilting your hips forward.

Step 2:

Place the palms of your hands on the small of your back. With your knees straight, bend backwards, stretching through the upper back and down the center of the spine.

Step 3:

Stand in good posture with one hand on your hip and the other outstretched to the side and bent up at the elbow. Bring the outstretched arm up and over your head, as if reaching for the ear on the opposite side of your head. You can feel the stretch as you lift your arm and lengthen the rib cage.

Step 4:

Hold onto a chair or desk to stabilize yourself and grab your ankle or the cuff of your pants. Pull your ankle, bending the knee, and try to touch your buttocks with your heel. This may take a little practice to balance and bring the heel all the way to the buttocks, but it's a good stretch for the thigh and lower back.

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