Most people in the India will experience back pain at least once during their lives. I’m not talking just about lower back pain, but about upper back pain as well. Here we will give you some exercise methods to prevent back pain.
it’s important the back exercises listed below should be performed when you are pain free. If you experience pain, or have any injury or medical condition it is best not to do these exercises until you see your doctor, or come to Ayur Mantra we will guide you according to your condition. Follow the images below…
1.Cat stretch
This exercise is beneficial for the lower back. Arch your back up towards the ceiling and relax your neck while you deeply inhale. Hold for few seconds and then exhale, drop your chest towards the floor while maintaining firm abdominal and slightly raise your head. Repeat 10 times.
2. Bend knee to chest
This exercise is for the low back and stretches your hip muscles. Lie down on the floor and pull your knee towards your chest while keeping your tailbone on the floor. Hold each stretch for few seconds and repeat 3 times for each side.
3.Front Bridge exercise
This exercise is great for strengthening you core muscles. Suck your belly button and keep your body as straight as possible without locking your knees. Continue to breath and don’t hold your breath. Hold yourself in this position as long as you can, then rest. Repeat 2-3 times. Gradually extend the time of holding yourself in the position.
4.Raise your hips
Lie down on your back and place your hands alongside your body. Bend your legs and keep your feet flat on the floor. Your knees should be aligned with your toes. Lift your hips and back until only the base of your shoulder blades remains on the floor. Try to hold this position for 3 deep breaths. Lower your hips and repeat 5-10 times.
5.Kneeling lunge stretch
This exercise stretches the muscles between the front of your thigh and the lumber vertebrae which are called hip flexor muscles. These muscles can pull the spine out of alignment if they are too tight. Position yourself as per the illustration while keeping yourself upright and not leaning forward. Stretch the front of your upper thigh but keep your hips even. Hold for few seconds and repeat on the other side.
6.Knee rolls
Lie on your back. Keep your knees bent and together. Your upper body should be relaxed and your chin slightly tucked in. Roll your knees to one side, as well as your pelvis, but make sure to keep both shoulders on the floor. Hold the stretch for one deep breath and return to the starting position. Repeat 5-10 times, alternating sides.
7.Pelvic tilts
This exercise stretches and strengthens the lower back. Lie on your back, bend your knees and keep your feet hip-width apart. Your upper body should be relaxed and your chin slightly tucked in. Now flatten your lower back on the floor and contract your stomach muscles. You do it by tilting your pelvis towards your heels. Hold for a few seconds then return to the starting position. Repeat 10-15 times.
8.Quad opposite arm-leg raise
Balance your body on your hands and knees, with hands located shoulder-width apart and slightly forward, and knees below your hips and slightly apart. Lengthen your right leg and left hand simultaneously. Return to the base position and do the same with the other side (Lengthen your left leg and right hand simultaneously).
9.Side Plank
Lie on your right side, with straight legs, resting on your right forearm. Your elbow should be directly under your shoulder. Gently contract your abdominals and lift your hips off the floor, maintaining straight line. Keep your neck in line with your spine. Hold 20 to 40 seconds and lower. Repeat two to three times, alternating sides. If you find it too difficult, start with bent knees.
10.Raise your head
Raise your head and hold it for 20 seconds and lower. Repeat two to three times, alternating sides. If you find it too difficult do it for 10 seconds.
