Back pain is a common condition that affects most people at some point in their lifetime, according to the NHS. But you could lower your risk of developing backache by regularly doing so-called ‘Superman’ stretches, it’s been claimed.
Back pain could be caused by sleeping in the wrong position, having bad posture, or even by having a minor injury.
In most cases, back pain isn’t anything to worry about, and it’ll get better by itself within a few weeks or months.
You could get rid of your painful backache, or even prevent it from appearing in the first place, by doing certain exercises.
One of the best exercises to protect against backache is a Superman stretch.
Back pain may be caused by weak extensor muscles on the back of the spine.
But the Superman yoga pose can improve the strength of these muscles, which subsequently lowers your risk of backache in the future.
The exercise includes lying face down on the ground, and stretching your arms out in front of the body.
Raise your hands and feet into the air, while keeping your legs and arms on the ground, and aim for a roughly six-inch gap to the floor.
DON’T MISS
Back pain: When your back pain could be caused by pancreatitis [ANALYSIS]
Lower back pain: The common cause of back pain you could be missing [RESEARCH]
Lower back pain treatment: Research reveals the best type of mattress [STUDY]
Keep your head looking toward the floor to protect against neck pain, and hold the position for just a couple of seconds. Return to your starting position, and repeat the exercise 10 times.
“Doing exercises to strengthen the lower back can help alleviate and prevent lower back pain,” said medical website Medical News Today. “It can also strengthen the core, leg, and arm muscles.
“A person needs strong back extensors to maintain good posture. These muscles run along either side of the spine.
“Weak back extensors can reduce spinal and pelvic support, but doing an exercise called a ‘Superman’ can help.”
READ MORE
-
Lower back pain: Exercise this many times a week to ease pain
Meanwhile, you could also lower your risk of back pain by doing the ‘cat-cow’ stretch.
The exercise helps patients to relieve their back pain, as well as prevent it from coming back.
It increases the flexibility of the lower back, while also reducing the tension on the core muscles, it’s been claimed.
The stretch involves raising your head and pelvis one at a time, from a position on your hands and knees.
READ MORE
- Back pain: At home exercises to help with the pain
For short-term relief from backache, try taking some over-the-counter painkillers.
Overweight or obese patients could also reduce their back pain by simply losing weight.
Being overweight puts extra pressure on joints, which could make back pain worse.
Speak to a GP if you have back pain and a swelling in the back, difficulty passing urine, or chest pain. It could be a sign of something more serious.
Source: Read Full Article