how to fix back pain in 3 month

What is back pain ?

Back pain also known as backache, is pain felt in the back. The back is divided into neck pain (cervical), middle back pain (thoracic), lower back pain (lumbar) or coccydynia (tailbone or sacral pain) based on the segment affected. The lumbar area is the most common area affected. Episodes of back pain may be acute, sub-acute, or chronicdepending on the duration. The pain may be characterized as a dull ache, shooting or piercing pain, or a burning sensation. Discomfort can radiate into the arms and hands as well as the legs or feet, and may include numbness, or weakness in the legs and arms.

What reason for back pain

Today 75% population suffering from back pain. Back pain comes from heavy weight lifting . and bad sitting position on chair in office and bad sleeping position.and a.t.p (anterior pelvic tilt) is the most common reason for lower back pain today 65% population suffer from a.t.p(anterior pelvic tilt) problem.

6 Exercises for fix back pain. 

1. child pose

The lower back can build up a lot of tension in our daily lives, and pain in this area is an incredibly common ailment. In fact, over 75% population suffer from low back pain at some point in their lives. From slouching in our desk chairs to not getting the ample stretching that our body needs, it is easy to feel tightness and discomfort in our backs. Child’s Pose is a wonderful, accessible pose that combats the compression in the back through restorative and gentle stretching. By folding over your legs, you counteract the movement of the tailbone that you typically perform throughout the day. This allows for a deep lengthening and stretch through the spine, and as a result you get a nice release in your lower back.

2. Spine lumbar twist stretch 

Spine twists help elongate and stretch the lower back as well as the shoulders, hips and obliques. Besides stretching muscle, spine twists also help maintain the resilience, length and health of the spinal discs and facet joints at the back of your spine. And, twists help improve range of motion and increase circulation in your glands and organs. As always, exercise at your own pace and twist only as far as you feel comfortable. Talk to your doctor before trying any new exercise, especially if you have a chronic injury or medical condition.

3. Middle back stretches

                                       

                                          Middle back stretches good for back pain. if you are sitting a lot of on chair in your office and driving and starting pain in your middle back and neck because when you are sitting on chair and driving seat in same position for 6 - 7 hours and than your middle back muscles is tight and than starting pain in your back.

                                                

                                         These 4 exercises good for your middle back pain give you relief from back pain faster. 

                      1. Seated twist

                   2. Thread the Needle

                   3. Cat-Cow Pose

                   4. Latissimus dorsi stretch

4. Downward-Facing Dog

Downward facing dog pose help your in stretch lower and middle back muscles . If you do these pose every morning for 1 min and add some more stretches from my content then you relief from your back pain problem in 3 month

5. Pigeon Pose

The Benefits of  Pigeon pose helps to stretch the back muscle, the main hip flexor and connector of the torso and legs that becomes shorter due to a sedentary lifestyle. It also promotes the external rotation of the femur in the hip socket, allowing ligaments, tendons and muscles to lengthen and strengthen.

6. Supine Twister

spinal twist yoga poses are a combination of relaxing and stimulating yoga poses. They hydrate the spinal discs while stretching the muscles of the back and also help in stretching the glutes. However, people with back conditions are supposed to practice these supine spinal twist yoga poses with care as over stretching might worsen the condition.