5 Best Exercises For Back Pain You Should Do Right Now

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Back Pain : A Modern day Curse

Back pain is a common condition faced by many individuals in a day to day scenario.

Factors that lead to back pain are :

  • Age
  • Sedentary Lifestyle
  • Lack of Exercise
  • Poor Work Ergonomics
  • Improper Exercise Technique

Back Pain : More sedentary lifestyle, more computer use

All these factors can lead to back pain and can go on deteriorating overtime if not managed properly.

It has been seen that core muscle strength has a great impact on back pain. Many back pain conditions are seen because of the weakness of the overall core musculature. There are many exercises for the core muscles and also for the back but people get confused between which all to perform and which to not. Many exercises like abdominal crunches and leg raises are for later stages and can lead to injury if performed without adequate core strength.

These five exercises given below are basic, simple and effective exercises to strengthen your core and can do done by any

TOP 5 EXERCISES FOR BACK PAIN

1) ABDOMINAL CONTRACTION/RECRUITMENT:

START POSITION:

  •   Lie down on your back with knee bend to around 60 degree.
  • A small cushion under your neck can also be placed for neck support.

ACTION:

  • As you breathe out draw muscles of the pelvis and lower abdominals in a downward manner simultaneously.
  • Do not flare your chest while contracting the muscles.
  • Hold this contraction while breathing from your abdomen for 10 counts and then relax.
  • Repeat for 3 sets.

 

2)ABDOMINAL CONTRACTION WITH LEG MOVEMENTS:

START POSITION:

  • Lie down on your back with knee bend to around 60 degree.
  • A small cushion under your neck can also be placed for neck support.

ACTION:

  • As you breathe out draw muscles of the pelvis and lower abdominals in a downward manner and hold this position.
  • Slowly lift one leg up from your hip and get it in a hip and knee 90 degree position.
  • Then while breathing out extend /straighten your leg but do not touch the ground,  get it back to hip and knee 90 degree position and then to the start position.
  • Do it for the other leg and then vice-versa.
  • Complete five repetitions for individual legs and then relax.
  • Repeat for 3 sets.

 

3) PELVIC BRIDGING:

START POSITION:

  • Lie down flat on the ground.
  • Bed the knees ,draw your feet up close to the buttocks but not touching the buttocks.
  • Rest your arms by your side with your palms facing downwards.

ACTION:

  • Inhale and raise your pelvis, mid and lower back off the floor.
  • Squeeze your buttocks when you achieve the bridging position.
  • Do not hyper extend your back.
  • Exhale and lower your back on the ground.
  • Start with 10 repetitions and hold of 5 counts in the bridge position.
  • Progress weekly in your sets and holds. Repeat for 2 sets.

 

4) HIP ROTATIONS WITH ABDOMINAL CONTRACTION:

START POSITION :

  • Lie down on your back with knee bend to around 60 degree.
  • A small cushion under your neck can also be placed for neck support.

ACTION:

  • As you breathe out draw muscles of the pelvis and lower abdominals in a downward manner and hold this position.
  • Slowly lift both the legs up from your hip and get it in a hip and knee 90 degree position.
  • Add a barrier by your hand as shown in the picture so that people with severe low back pain don’t go beyond the range. Add side to side rotations from your pelvis without any movement of your knee.
  • Exhale when you rotate to one side and inhale while coming back to the normal position without releasing your core contraction.
  • Do 5 repetitions on each side. Repeat for 3 sets.

 

5) BIRD DOG EXERCISE:

START POSITION:

  • Start with on your hands under your shoulders and knees under your hips, while keeping your head, neck, and back straight.

ACTION:

  • Bring your arm forward while you raise your opposite leg backwards until it’s straight and in line with your torso, hold for 5 counts.
  • Slowly bring your arm and leg back to the ground and repeat with the opposite arm and leg.
  • Do at least 5 repetitions on each side.
  • Repeat for 2 sets.

 

Dr. Antariksha Suryawanshi : Making people fitter and lives better

Contributed By :

Dr. Antariksha A. Suryawanshi (PT)

Musculoskeletal and Sports Physiotherapist and his newest Youtube Channel, Kindly View. Comment. Like. Subscribe for Amazing Core Exercises and Demonstrations.

Latest Episode is OUT :  Top 5 Back Pain Exercises :https://www.youtube.com/watch?v=DWgwqUTual4

 

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