Back pain is one of the most common reasons for people taking time off work and consulting their GP. The symptoms of back pain usually improve within a few weeks or months however during the pain it can often be debilitating for some and greatly affects their day-to-day lives. There are many causes for back pain with overuse injuries being the main cause. If a person does this stretch daily, pain felt in the back could be completely reduced.
Back pain is often a result of the ageing process for many people. Both men and woman are equally affected by low back pain, which can range in intensity from a dull, constant ache to a sudden, sharp sensation that leaves the person incapacitated.
Most low back is acute, or short term, and lasts a few days to a few weeks. Fortunately, there are also exercises you can do to stretch and strengthen the back and help avoid or reduce pain.
The Superman stretch involves lying on your stomach on a flat surface and raising both arms and legs at the same time as though your are flying.
Hold this position for five seconds and then repeat 10 times. This stretch has been proven to help pain felt in the lower back.
The superman stretch has many benefits to the back and also stretches and strengthens muscles of the chest, shoulders, arms, legs and abdomen.
The stretch tones, massages the spine and keeps the back supple, helps stretches the chest, improves blood circulation and can be a good workout for abs and the stomach.
When it comes to exercises to help with back pain, aim for core exercises.
Most people relate core to abs but core also represents muscles along the trunk and including the front and back muscles.
When a person has a weak core it limits their ability to push the body beyond a certain fitness level and makes them more susceptible to injuries including back injuries.
The superman stretch is one of the best core exercises to help strengthen low back muscles or improve a weak back condition.
A stronger back is less prone to lower back pains due to lifting heavy weights, long driving hours or due to any pressure on the back muscles.
When it comes to looking after your back in the workplace, a core stability ball has gained a lot of popularity of late.
Doctor Garrett Helber said: “Using a core stability ball instead of a chair while sitting at your desk will activate and strengthen back muscles while working.”
NHS said: “You should contact a GP immediately if you have back pain and numbness or tingling around your genitals, difficulty peeing, loss of bladder control, chest pain, unexplained weight loss or if the pain does not improve after resting or is worse at night.”
