Put the pains in the past

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Well, I am hoping that the title says it all. It is time to remove all sources of discomfort from our bodies. Most of us develop bone problems and chronic back pains with age. Usually, in the case for women calcium deficiency levels are really high which causes these problems in the first place. Some of us literally movie through the day like Zombies because of tremendous back pain. We fail to focus properly and the computer which sits on the desk like an inanimate object should, seems much like the horrid devil from the depths of hell. Working on the computer somehow just enhances the discomfort and then comes a point when nothing can relieve us off the pain other than pain killers or an hour long massage. However, pain killers are a big NO because they are accompanied with extreme side effects and massages are not a possibility when you are trying to complete compiling the data sheets on time, at work. So how do we treat this problem?
To treat the problem we need to understand the problem. Most of the time these pains result from wrong posture. Looking at the average employee, we can see the hours that person spends sitting and working at the computer. We literally sit from morning till lunch time at meetings, then again after an hour, we still till evening. The average person spends a major half of the day sitting, which in turn shortens the illiopsoas and the hamstring muscles. This leads to tremendous lower back pain. Therefore to treat the lower back pain, there are a few exercises that can be performed at home.

1. Two knee Twist

The knee twist can be performed by lying down on your back. Then fold your knees close to your chest and spread your arms outside like a T. Make sure your shoulders are touching the ground firmly. Now exhale and move your knees to the right side so that it touches the floor, hold the position for a minute and then bring them back to chest. Repeat the process on the left side, hold it there for a minute and bring your knees to your chest. Easy enough, folks!

Two knee twist

Two knee twist

2. The Sphinx posture

Lie down on your front and prop yourself up on your arms. Make sure your elbows are in line with your shoulders and place your palms down on the floor. Now slowly push your pelvic bone toward the floor, at the same time push your palms and the tips of your toes towards the floor; this is when you will feel a sensation in your lower back. Breathe when you feel the sensation, this is how you allow blood circulation in lower back.

The Sphinx position

The Sphinx position

3. The Hamstring Stretch

Lie down on your back and fold your right knee towards your chest, now place a strap of a towel around the ball of your foot, holding the two sides of the towel with both hands. Now stretch your right leg upward, toward the ceiling without bending your knee and do not let go of the towel. You will feel the stretch in your hamstring under your thigh, because of the resistance provided by the towel. Repeat the same with the left leg as well. This will allow your hamstrings to stretch and reduce the stiffness of the muscles.

The hamstring stretch

The hamstring stretch

4. Legs straight up

Lie down on your back and straighten your legs right up against the wall. Make sure your buttocks are touching the wall and that your legs are touching the wall as well. Stay in this position for about five minutes. This exercise helps by removing all the stagnant fluid from the feet and ankles and also relaxes your lower back. This is an excellent exercise which can be done when your feet feel puffy and in pain. It works like magic and the pain disappears instantly. And the best part is it is so easy to do.

Legs straight up

Legs straight up

The other ways of reducing back pain is by working out, which removes all muscular stiffness and enhances flexibility. You can also  by thinking in an ergonomic manner, make the situation better for yourself. Make sure that your work place is set in such a way that you do not have to bend forward to work on the laptop. Be conscious of your posture at all times. Your back should be straight at all times, although not all of us can follow through. Stretching is another important aspect of reducing pain. Apart from which these four exercises will heal your lower back pains easily and instantly. Lower back pains are a source of concern but it usually occurs because our spine needs movement, which is something not too many of us can provide due to our prolonged work hours, which mostly require sitting. Performing exercises are the best way of getting rid of pain than by taking medicine. Most doctors advice patients to perform exercises to reduce back pains. So kick the pills and get rid of the pain. Right away people!