4 Exercises for Back Pain Relief

Relief from back pain can be obtained from simple back exercises that helps to stretch, loosen and strengthen the back muscles. Our body is designed in a way that the back muscles must work in tandem with the spinal cord and the soft tissues such as the ligaments and tendons. If there are any restriction to the movement, it will cause discomfort and pain for the patient. Back pain is an orthopaedic condition that requires special attention to be given to it. There are some good exercises that can help to provide pain relief and let’s discuss them below.

Myofascial Release

Lie down on a gym mat or on your bed depending on your comfort level as different surfaces will provide different level of pressure. Lay on one side of your body and place an exercise ball beneath it. The ball should be positioned at the muscular region at the side of the spine and slowly place your entire body weight onto the exercise ball. Do not attempt to move about or bounce up and down.

Forward stretch on a chair

Sit down on a chair that does not have any rollers. Place both of your feet firmly on the ground and sit upright. Slowly start to lean forward and stretch towards your toes while keeping your neck in a relaxed position. When you feel tightness in your back, hold in that position for 15 seconds and slowly return to the original position. Repeat this exercise for 10 times and whenever you can throughout the day. This will help to stretch and relax the back muscles.

Knees to chest

Lie down on a soft surface such as a gym mat or on your bed. Maintain a straight posture and slowly bring both of your knees towards your chest. You should be able to feel tightness in your back and hold in that position for 15 seconds. Repeat this exercise for 10 times and whenever you can throughout the day. This will help to stretch and relax the back muscles.

Piriformis stretch

Strong gluteus muscles can help to better support the body’s weight and take some load off the spinal cord. The piriformis muscles is at the buttock region and if the muscles are weak, it can cause pain in the lower back. Lie down on a soft surface and place one leg over the other and pull towards your stomach. You will be able to feel a tightening sensation at the buttock region and hold for 15 seconds. Slowly return to the starting position and change legs. Repeat this exercise for 20 times.

Exercises will help to stretch and strengthen the back muscles to provide pain relief. Most exercises require minimal space and can be performed throughout the day whenever you are free. Do not attempt to stretch beyond your limits and remember not to over exert the injured muscles.

4 Foods That Compromises Bone Health

Most of us know exactly what food to consume in order to keep our bones strong and healthy. However, there are also foods that are bad for our bone and we should reduce the intake of them. Not only do these foods prevent our bone from absorbing calcium, they also increase the risk of us getting obese. Let’s take a look at some of the foods that compromises bone health and increase the risk of orthopaedic complications.

High sodium content foods

High sodium content foods simply mean salty food. With the fast pace lifestyle that most of us have nowadays, we want our meals to be fast and convenient. This is where all the instant foods like instant noodles and canned food comes in. Not only are these foods low in nutrition value, they are high in sodium content. Sodium causes calcium to be excreted out from the kidneys. One simple and healthy replacement is to use natural herbs while flavouring our food.

Sugary foods

People with a sweet tooth take note, you are at a high risk of poor bone health. Sugar is found in a lot of food and drinks nowadays and it is hard to avoid them. Excessive intake of sugar prevents proper absorption of calcium and reduces phosphorus levels in our body. Phosphorus is beneficial in helping the body absorb calcium. Instead of consuming foods that are high in sugar content, considering snacking on fruits such as cranberries and prunes which provides some sugary rush at a healthy level.

Cola drinks

Most of us are huge fans of cola drinks. However, cola drinks have bad effects on our bone health due to the addition of phosphoric acid in the drink. Phosphoric acid will inhibit the intake of calcium and weaken our intestines. If you are unable to stop your craving for a fizzy drink, you can consider adding soda water to freshly squeezed orange juice as a healthier alternative.


Caffeine is found in many drinks nowadays to provide the stimulant effect to keep u alert and awake. They can be found in coffee, tea, cola drinks and root beer. While small amounts of caffeine is beneficial, consuming too much of them is bad for our bones. Caffeine will “steal” calcium from the bones and reduce the bone density. Approximately 6 mg of calcium is lost for every 100 mg of caffeine we take in. So if you are unable to avoid your cuppa, opt for decaffeinated ones which are slightly better on the bones.

Many of the food and drinks that we consume on a daily basis are actually bad on our bones. There are many healthier alternatives to them and we should try to consume those instead for better health or risk having to consume medication for the rest of our lives.