Back pain is pain felt in the back that usually originates from the muscles, nerves, bones, joints or other structures in the spine. However, internal structures such as the gallbladder and pancreas may also refer pain to the back.

Most back pain is felt in the lower back. The remainder of this article considers back pain in all regions.

The onset of back pain may be acute or chronic. It can be constant or intermittent, stay in one place or radiate to other areas. It may be characterised by a dull ache, or a sharp or piercing or burning sensation. The pain may radiate into the arms and hands as well as the legs or feet, and may include symptoms other than pain. Examples of these symptoms may include tingling, weakness or numbness in the legs and arms, indicating injury to the nerves.

Although back pain is common, it is rare for it to be permanently disabling. Even in most cases of disc herniations and stenosis, whether you do nothing, whether you get a shot or whether you have surgery, after one year, results are nearly the same with general resolution of pain. In the U.S., acute low back pain (also called lumbago) is the fifth most common reason for physician visits. About nine out of ten adults experience back pain at some point in their life, and five out of ten working adults have back pain every year. Low back pain causes 40% of missed days of work in the United States. Additionally, it is the single leading cause of disability worldwide.

Below are a few Exercises that will finally solve your back pain problems.

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Knee to chest stretch:

You should lie on the surface of the floor in a relaxed position. Relax yourself by focusing your attention on your breath. Pull the right knee towards your chest and simultaneously straighten the left leg. Hold the position for five seconds and do the same with your left leg. Bring it slowly and repeat for at least five times. This helps in stretching your glutes and hip flexors, which help to alleviate pain and release tension in the spine.

Prayer stretch:

You should sit back so your buttocks rest on your heels. Reach your hand forward so that you can lengthen your spine and feel the stress in your middle back. Hold the position for five seconds and repeat three times.

Abdomen raise stretch:

You should be lying on the surface with the bent knees, feet flat, arms at sides and palms down. Tighten your muscles and slowly raise the lower back and buttocks, hold the position for five seconds. Relax then repeat the same stretch five times.

Standing hamstring Stretch:

For doing standing hamstring stretches you should stand upright and raise your leg on a chair. keep your legs straight with your toes pointing straight up. You should lean forward by keeping your leg and back straight. Repeat the same for the opposite leg.

Make it a habit of doing these stretches for lower back pain and your pain will subside.

11 Helpful Tips for Back Pain Relief

1. Get a good pair of running shoes with insole especially made for your body.

2. Imagine all the actions you want to do and still can’t physically. If you want to again climb mountains, imagine it. Imagine dancing. Imagining movement is very powerful as the brain doesn’t know the difference. It starts to built neural connections that will help you make the transition to moving physically.

3. Sleep is essential as it is the time the body really recuperates. If you are in pain, make sure you look into herbs/teas that keep your system calm before going to bed. There are electronic devices on the market that help balance brain waves to help with this. Invest in it if sleep is an issue for you.

4. Get into a Feldenkrais or Anat Baniel Method class to learn new ways of moving that will support you.

5. Keep going to activities you love, except modify it to your physical needs. If you can’t sit for long periods of time but love to go to a play, get a seat all the way in the back where you can sit and stand as often as you like.

6. Break down activities into segments. When I wanted to drive to San Francisco, I made a plan to drive and make three stops along the way so I can walk in between for short periods of time. This plan gave me the confidence and joy that I could do it with as little pain as possible. This was part of my rehabilitation.

7. Learn how to say “yes and can we modify it this way” with family and friends. Remember that it is not about the activity, but the connection and spending time together. Don’t be afraid to ask for what you need. Most people out of pain do not know how much certain activities take for you. Explain and include them. You’d be surprised at all the creative options that may arise. This is how intimacy develops as well.

8. Alternate high impact activities with low impact activities. Be realistic what those are for you. Remember they continue to change as your health shifts daily.

9. Make sure you are engaged in pleasurable activities too. Joy is an important part of recovery and healing. Sometimes chronic pain and depression loops unto each other.

10. Take walks. Two or three shorter walks that are manageable are better than one really long one where you are in pain.

11. Look into taking a diet low in anti-inflammatory food. Wheat and sugar are inflammatory.

May you enjoy your lifestyle with ease and joy with less back pain.

Credits: WIKIPEDIA, LIZ E PERRY, KATHRINA KASHA PETERSON, GOOGLE IMAGES & BIOSOFT