One of the most common problems in the musculoskeletal issues is the lower back pain. From teens to adults, lower back pain has been disturbing the normal routine of the people. When the pain travels from the back to the legs, thighs or even the buttocks, it becomes unbearable. Thinking what are the causes of such back pain? The list includes digestive issues, nervous issues, mechanical, trauma, disc hernia, psychosomatic issues, and incorrect postures. And when it comes to lower back pain, Osteopathy exercise is the best to treat wide variety of conditions with a holistic approach.
Yes, for those who are looking for relief from lower back pain from its roots, there are certain exercises that would come up with a positive impact on the pain without any medications. The osteopathic Health in Melbourne tries to take care of the patients through simple massages and exercises.
Easy Lower Back Pain Exercises
The Cat-Cow Stretch
The cat-cow stretch, also known as Chakravakasana in Yoga, is an exercise that involves the movement of the spine in two different positions, the rounded position and the arched position. This is a warmup exercise and a perfect relaxation technique for back pain and other muscular pains. Here is how you can perform this exercise.
- Kneel down on the floor with two hands straight to the shoulders and hips straight in line with the knees.
- Contract your abdominal muscles, bend your head towards the forward position and round the back.
- Come back to the original position, breathe normally and relax
- Now bring your abdominals to the relaxed state, and extend the head as you hollow the back.
- Come back to the original position and relax.
While performing the exercise, make sure you breathe properly along. Hold each position for around 5 seconds and repeat the exercise for 5 times. You must talk to the Osteopath before following this.
Stretch the Psoas Muscle
This exercise is much helpful to treat wide variety of conditions with a holistic approach, especially lower back pain. This exercise can be carried out in various different postures.
- Lie down on a bed or couch on your back.
- Allow your right leg to hang down the bed while you hold your left leg bent from the knees towards your chest. Count out 30 seconds before you rest back to your normal position.
- Place both your legs down and relax for a minute.
- Now take your left leg upwards against the chest while your right leg remains down hanging.
- After 30 seconds, rest your legs down and relax for one minute.
- Now pull both the legs together against the chest and hold for 30 seconds.
Completing this stretch 3 times for each side would be recommended for quick results. However, it is advisable to contact your Osteopath before you start any exercise or healing technique.
It’s important to get an expert assistance before you start a therapy. Consult a good osteopath and find cure at the earliest.