A large percentage of the population has experienced Low Back pain at least once in lifetime and most of them suffer without realizing that it can be taken care of if a regular exercise routine of back is practiced. This particular complaint arises due to a number of reasons namely Bad posture, Fatigue, Lack of rest, Slipped Inter-vertebral disc, Sciatic nerve compression, Osteopenia/Osteoporosis, Trauma & so on. Generally either the muscles around low back gets weak or tight resulting in pain. The best bet to treat back pain is to perform exercises to help improving flexibility and gaining strength in the muscles.
Here are a few exercises for relief in back pain:
Knee to chest stretch
- Lie flat on your back.
- Bring one knee closer to the chest as much as possible.
- Support your knee with both of your hands.
- Hold the position for 10 – 20 seconds.
- Release the knee and repeat procedure with the other knee.
- Perform the exercise thrice with both the knees.
Hamstring stretch
- Sit straight with one leg extended in front.
- Lean forward and try reaching foot of the extended leg as far as possible.
- Hold the position for 10 – 20 seconds.
- Repeat the exercise with the other leg as well at least 5 times.
Straight leg raise
- Lay straight on your back with legs extended and arms in side.
- Gently raise 1 leg keeping knee straight upto 45 degrees.
- Hold the position for at least 10 – 15 seconds and gently get the leg down.
- Repeat the exercise on other leg.
- Do at least 7-10 repetitions on each leg.
Bridging exercise
- Lay down on back with both the knees bent and feet placed on ground.
- Raise your lower back with support remaining on feet and upper back.
- Hold the position for around 10-15 seconds.
- Repeat the exercise at least 10 times.
Back extension
- Lie face down on mat with elbows below your shoulders and hands forward in line with torso.
- Press down on to mat with both forearms and elbows to raise your head, shoulders and chest off the ground.
- Hold your position for at least 10 seconds and get back to starting position.
- Repeat it for 10 times for good results.
Note: Kindly consult a Physio for your back pain assessment and alteration in exercises needed.
Begin now to have a healthy and toned low-back!!!
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Good exisize boss