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Back pain is most common problem seen in people. Our lifestyle, sitting more – walking less makes it most common problem. Back pain in a simple way does not harm, but if it is not treated can be permanent or serious back injuries. One can treat it with some simple exercise at home and correcting the sitting posture. Let’s see the back pain causes and treatment with simple exercise at home.

Back Pain Causes and Treatment with Simple Exercise

Back Pain – Causes and Treatment with Simple ExerciseImage Source

Symptoms of Back Pain

Back pain starts with irritation and then start shooting or stabbing pain. You may feel discomfort in sitting, standing and walking. This pain wave may move down from your back to your leg and then foot. You may also feel difficulty to move your back. These are the symptoms of back pain.

Back Pain Causes

There are multiple causes of back pain. One most common reason is our sitting posture. If we follow correct posture i.e. straight sitting and don’t sit too long continuously then this problem can be reduced.

Lifting heavy weight can causes the strain in back muscle, this causes back pain. Sometimes all of sudden movement can also cause the back pain. This type of pain is strong and you may get relief after some rest. But if the pain continues you should seek the doctor.

Ruptured disks are another cause of the back pain. Spinal bones are attached with disks that act as cushion for them. If this disks gets damaged you may feel pain in your back. Some times ruptured disks doesn’t cause back pain, people know it incidentally when they make x-ray of their spinal for some other reason.

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Back Pain Treatment with Simple Exercise at Home

All the back pain treatment usually includes exercise. Normal back pain can be treated with simple exercise and rest, but if it is due to some damage then you need other treatment too. Your doctor can suggest applying ice and heat packs. These packs reduce the sensation in back muscle and give you relief. If it is hard to cure then your doctor prescribe you pain relief medicines. I recommend you to do not take these medicines by your own, consult with the doctor before taking any pain relief medicines.
Let’s see some exercises that you can do in your house to reduce the back pain.

Walking

This is the simplest thing you can do for your back pain treatment. Do not sit for a long time, stand up in middle and walk a little. This will reduce your back pain.

Stretching

Stretching is another back pain treatment that you can do in your home in just 10-15 min. Wear loose clothes and laid down on your back on a comfortable mat.
1- Knees to Chest. Place your both hand under your knees and stretch your legs to the chest. Hold for it for 20 sec and then repeat 5-10 times.

Back Pain Treatment with Simple Exercise at Home - Stetching

2- Single Knee to Chest. Place your both hand under your single knee and stretch it to your chest. Repeat it for the second leg.

Back Pain Treatment with Simple Exercise at Home - Stretching

3- Hip and Knees. Cross your legs onto each other and then place your both hand near the hip, stretch it towards chest. Follow the timings mentioned in first stretch.

Back Pain Treatment with Simple Exercise at Home - Stretching

Source of Above Images

Caution: If there is strong pain in your back, it is good to see the doctor first. Do not force your muscles while stretching, this can increase back pain.

Cat and Camel Exercise for Back Pain Relief

Cat and Camel Exercise Benefits for Back PainTo get quick relief from back pain, do this exercise at your home. Make posture like cat, start turning your head towards the ceiling slowly so that your back makes a curve stretching down. Do not make force on back, just stretch your head up.

In the same posture start turning your head towards floor in way that your back makes a curve upwards. Do not loose your hands. Repeat this 3-4 times. You will get quick relief from back pain.

Cat and Camel Exercise Benefits

Cat and camel exercise benefits are it correct your spinal posture. This exercise reduce effect of sitting for too long time. When you sit for long time your spinal bone turns in one direction. Cat and camel exercise help you to correct this. When you do this exercise your spinal bone stays healthy and it does not let your spinal bone disks ruptured.

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It is better to do some exercise daily in order to avoid the back pain problem. Make a habit of walking few steps in between sitting for long period. These are the back pain causes and treatment with simple exercise at home.
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