The first group of 25 Natural Ways to Relieve Back Pain will involve stretching. To do this, you will need to hold each position for 5-8 seconds and not bounce or make quick movements. Don’t move past the pain. If you feel pain, you must stop.
Stretching movements:
1. Lie face down on an exercise ball and roll your shoulders slightly forward.
2. After sitting for a while, stand up and place your hands on your lower back, then push your shoulders back and hips forward.
3. Lie on the floor on your back. Pull one knee towards your chest and then pull the other leg towards your chest.
4. While holding the above position, rotate the lower half of your torso to the left and point your knees at the 10 o’clock position, then point them to the right at the 2 o’clock position. Remember to hold each position for 5-8 seconds.
5. While lying on the floor on your back, bend your legs at the knees and place your feet flat on the floor. Slowly push up on your hip area until you form a bridge. The second group of 25 natural ways to relieve back pain includes strengthening your back.
6. Do squats Hindu style. This will strengthen your lower back so you can deal with the rigors of each day.
7. Do sit-ups. Squats strengthen your abs but also take pressure off your back muscles.
8. Superman’s position. Lie on your stomach and lift your upper torso and legs so that your body forms a bowl and hold the position for a few seconds.
9. The reverse fly. Lean at about 90 degrees, use a 5-10 pound weight in each hand, then lift both arms outward.
10. Raise the opposite arm and leg. Get on all fours, extend one of your arms fully and then lift the opposite leg up and then switch to the other arm and leg.
Eating and drinking to relieve back pain:
11. Drink lots of water.
12. Avoid excess sugar and carbonated drinks.
13. Eat foods rich in vitamin B-12.
14. Increase your calcium levels.
15. Eat foods rich in magnesium.
Good posture when standing or sitting:
16. If you are sitting for a long time, use some type of lumbar support for your lower back.
17. If you are sitting or standing, sit with your back to your abdomen and your shoulders back.
18. When standing or sitting, rest one foot on a stool.
19. If you must stand for a long period of time, keep your chest elevated, shoulders back, and body straight toward the floor.
20. If you have to sit at a desk for a long time, raise your computer monitor to a higher position so you don’t have to look down. Make sure to keep your head level. The fifth and final group of 25 natural ways to relieve back pain involves moving.
21. If you are sitting for long periods of time, lean to the right and to the left. Make sure you keep adjusting.
22. Walk more. Walking strengthens your back muscles.
23. Bend over to touch your toes.
24. Make sure to move your head.
25. Give yourself a giant hug.
The 25 natural ways to relieve back pain that I mentioned are just a few suggestions, there are many more that will help with back pain.
