For long, it has been known that movement can take care of a host of health issues, including pain in the bones and muscles. Similarly, in order to take care of back issues, ensure that you exercise every day.
Exercises for lower back pain: Nowadays, many people suffer from back pain, owing to unhealthy lifestyle habits that include sitting for long hours while at work, assuming a poor posture, not stretching enough, not getting enough exercises done, lack of a healthy diet, no sunlight exposure, etc. While previously it was assumed that back pain, particularly lower back pain, is associated with old age when the bones begin to decay or get brittle, nowadays it is seen that even the younger population is afflicted by it. So what can be done for relief?
For long, it has been known that movement can take care of a host of health issues, including pain in the bones and muscles. Similarly, in order to take care of back issues, ensure that you exercise every day. Read on to find about the nine different exercises that can fix your back pain effectively in 2024, regardless of your age.
Pelvic Tilts
In order to do the pelvic tilt exercise, lie on your back with your bent knees and the soles of your feet on the floor. Be in this neutral position and lift the lower back slightly off the floor. Exhale and gently rock the hips toward the tummy. Take a few deep breaths, and while doing the tilts exhale before returning to the neutral position. This exercise is very good for those seeking relief from low back pain.
Cat-Cow Stretch
Kneel on the floor and place your weight on the palms. Keep the hands shoulder-width apart and the knees directly below the hips. Inhale and curve your spine for the Cow Pose. And then exhale and arch your spine for the Cat Pose. Do this repeatedly and make sure to continue breathing. It works effectively for pain around the tailbone.
Child’s Pose
It is one of the most important resting postures that give a nice and gentle stretch to various parts of the body. Just curl up your body on the floor with your knees bent and close to the rib cage. Place your head on the floor and stretch your arms out. Remember to breathe while holding this position. Considered to be a great stretch for the shoulders, back, hips, thighs, neck, and ankles, this yoga pose can relieve back pain, too.
Bridges
In this exercise, you have to make a bridge with your lower body. Simply lie down on the floor and lift your pelvis off the ground while keeping your hands stretched beneath you, and your feet firmly on the mat. The weight of the body rests on the shoulders, head and neck, and also the feet. Hold it for a bit, breathe, and bring the body down. Repeat it. It is a great exercise for your core and for pain in the tailbone.
Leg Raises
As the name suggests, you have to raise your legs by lying on the ground, at various degrees and angles depending on your comfort. Make sure that your knees are straight and your upper body is firmly on the ground. You may do this exercise in bed, too, but a solid surface that supports your form is preferred.
Knee-To-Chest Stretch
Lie down on the mat and keep your legs straight. Now slowly fold one leg and bring the knees closer to the chest to give the thigh and back muscles a nice and long stretch. Repeat with the other leg and do this every day for pain relief.
Trunk Rotations
The trunk is the area of the body located above the hips and below your neck. It includes the back and abdomen. One needs to twist the trunk from time-to-time, one side or another, while keeping the lower body stationary. This motion is called a trunk rotation, and it is an effective pain relieving exercise.
Seated Forward Fold
In Seated Forward Fold exercise, you fold your body like a sandwich. For this, you must sit on a mat with your legs stretched out. Now, bend your upper body forward towards the knee without lifting it. It may be difficult to bend all the way initially, but with practice, you may be able to achieve this stance. It gives a good stretch to the spine and back.
Planks
Planks are exercises that strengthen the core. They are also known as front holds, hovers, or abdominal bridges. There are many variations of this isometric core strength exercise. In this, you basically maintain a position similar to a push-up and hold it. Ensure that your forearms and toes touch the ground. Build a bridge with your entire body. The bulk of the body weight rests on the forearms.
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