Back Pain Exercises

 BACK PAIN EXCERCISES

 


 

There are many exercises, which can relieve and thwart back pain, especially to muscle strain, poor posture, or weakness in supporting muscles. It is essential to approach these exercises softly and take advice from healthcare professional if feeling persistent pain. Few back pain exercises are given below-

 

1. Chair stretch

a) Sit up straight with your legs bent at 90 degrees, and lower your hands toward the floor while keeping your back straight 

 

2. Cat-Cow Stretch (Spinal Flexion and Extension)

a) Start on your hands and knees. Arch your back (Cat) by tucking your chin to your chest and drawing your belly button toward your spine. Then, drop your belly toward the floor and lift your head and tailbone (Cow).

b) Move slowly between these two positions.

 

3. Child’s Pose

a) Kneel on the floor, sit back on your heels, and then reach your arms forward as you lower your chest toward the floor. Gently stretches your glutes, last, and spinal extensors 


4. Knee-to-Chest

a) Lie on your back, bring one knee toward your chest, hold, and then slowly release Pelvic tilts. 

b) Lean against a wall with your heels a few inches from the wall

c) Maintain pelvic tilt while slowly lowering your buttocks toward the floor

d) Slowly return to the starting position

 

5. Bridge Exercise

Lie on your back with your knees bent and feet flat on the floor. Tighten your core and lift your hips toward the ceiling, creating a straight line from your knees to your shoulders. Hold for a few seconds, and then lower your hips back to the floor.

 

6. Bird-Dog

Start on your hands and knees. Extend one arm out in front and the opposite leg straight back. Hold for a few seconds, then return to starting position. Repeat on the other side.

 

7. Cobra Stretch

a) Lie on your stomach with your hands under your shoulders and elbows bent. Push through your hands to lift your upper body off the floor, arching your back. Keep your elbows slightly bent and avoid straining your lower back.

8. Seated Spinal Twist

a) Sit on the floor with your legs extended. Cross one leg over the other and twist your torso toward the bent knee. Hold the position for 20–30 seconds and repeat on the other side.

9. Wall Sits

a) Stand with your back against a wall and your feet about shoulder-width apart. Slide down the wall into a squat position, keeping your knees at a 90-degree angle. Hold the position for 10–20 seconds, and then slide back up.

Tips & Tricks :-

  • Always move slowly and focus on controlled movements.
  • Avoid any exercise that causes pain or discomfort.
  • It’s important to strengthen not only your back muscles but also your core and leg muscles to provide better support to your spine.
  • If the pain persists, worsen, or is accompanied by other symptoms (like numbness, tingling, or weakness), consult a healthcare provider.

Note:-This is for informational purposes only. For medical advice or diagnosis, consult a professional.

 

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