Flexion and Extension – Simple Techniques to Reduce Back Pain

Are you suffering from back pain? Do you now want to spend your days with no pain? If you want a relief from your pain, you have to be active and select those exercises which will reduce your symptoms and not aggravate them. It is very simple but most of the people try pills and sit on their sofas, get stiff and suffer for many days. If you want to save yourself from visiting a muscle relaxer, then you can follow these simple exercises.

Here are some Flexion and Extension exercises by which you can get a quick relief from your back pain:

Flexion Exercises:

The Pelvic Tilt – You just have to lie on the back in such a way that the soles of your feet should touch the ground. Use your abdominal muscles to move forward your hips. Ensure that you are lifting your body only with the help of abdominal muscles but not by the feet.

Toe Touching – You have to bend slowly, make your head down and let your arms to be hanged gently by your sides. Do not try to make any rapid movement. This exercise is not a race and you should at least do it for a minute.

Hamstring Stretch – Just Sit on your buttocks and extend your one leg fully to the side and other leg should be bent. After this, bend to that side of extended leg and try to arrive towards your toes. Make your position proper and do this for thirty seconds and then repeat this posture on the other side.

Extension Exercises:
Cobra – You just have to take a support of your stomach and have to raise your upper body and shoulders off the floor. Try to push it as high as you can. But always remember to keep your shoulders lower. Hold it for 10 – 25 seconds.

One Leg Extension – It is Similar to the Cobra posture. You have to lie on your stomach and keep both the hands stretched. Raise your one leg off the floor and start counting from one to ten.

When you are doing the above exercises, just remember that you do not force your body to do these exercises. If it is getting hurt, then stop the exercise at once. If you force your stretches, it will only cause injuries and pain. you will never get relief if you rush things so take it easy,

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