Afraid of twisting and bending because of your aching back? Well, I should say that Back pain is the common complaint that we keep hearing often. However, we can not blame you for gazing at the computer for long hours as your job demands it to be but if you neglect to put on your sportswear and stretch for few minutes a day then it is your fault. Isn’t it?
As you age, we often neglect the importance of strengthening the core and back muscles. Back injury and degeneration can only be minimized when you perform a specific set of exercises regularly and keep them in perfect shape. These exercises include a range of stretches that not only mobilize your stiff spine but also helps us to engage them actively. If you think that these stretches are only for elderly then you are wrong, back problems can affect any age group, and these exercises are ideal for all. These stretches helps in relieving a general backache or any degenerative changes in your spine.
Are you looking for fast relief from your back pain? Here we are with 5 effective exercises recommended by Physiotherapists that can work like magic.
Hop into your sports shoes and get ready for some action.
Stretch safely in Cobra Pose:
First, lay your yoga mat then lie on your stomach on the mat to perform this exercise. Slowly raise your upper body by gently pushing your chest off the ground with your hands. While performing this exercise, your lower body from pelvis to toes should remain flat on the mat. Try to extend your arms as much as possible and hold onto to that position for a minimum of 10 seconds. After 10 seconds, slowly come down and repeat the stretching for ten more times.
The Hip raise exercise:
Firstly, lay on your back on a mat and slowly bend your knees. Keeping your knees bent, slowly raise your hips by balancing your body weight on your shoulder blades. Once you are in that position, start inhaling by taking a deep breath and hold onto this position for 10-20 seconds. Repeat this exercise for about 10 times to the strength and stability of the spine.
Knee to chest stretch:
Similar to Hip raise, you are lying flat on your back and then slowly bend one of your knees. Lift the bent knee up to your chest and hold it for few seconds, maybe around 5 seconds. Do this stretch slowly in order to avoid any stress on your back portion. Repeat the same process with the other knee and continue this stretch for about 2-3 minutes.
Hip twist exercise:
It is the best exercise recommended for spinal mobility and to perform this exercise you need to lay yourself on your back on a mat. Bend both the knees and gently twist the lower half of your body to the left side without straining much. Try this stretch and let the knees go as far as it can comfortably. Simultaneously, try stretching your upper half of the body to the right side. Then, return to the initial center position. Similarly, try the same for the right side knees bent and stretching the upper body to the left side. While performing these stretches, it is important to inhale and exhale deeply. Continue this stretch for about 5- 6 minutes and practice it twice a day.
Crawling baby exercise:
The lumbar and thoracic region can be strengthened when you perform this Crawling baby exercise. Sitting in one place or driving for long hours makes these areas stiff, so perform this exercise to achieve mobility. Similar to a crawling baby, position yourself on a mat then stretch your hands and bend your body forward leaning most of your weight on your knees. Try holding this position for a few seconds and leave your body to stretch and relax. Repeat this process for about 3-4 times.
These exercises are recommended by physiotherapists to make positive changes in the back region and increase flexibility by reducing the stiffness. If you experience a sharp pain or any kind of discomfort while performing the exercises, it is better to stop them immediately. If you are having prolonged back pain, then you need to consult a physiotherapist. They are experts in assessing and diagnosing your problem and prescribe targeted exercises according to your fitness level.