Have Constant Back Problems? Try These Exercises To Feel the Difference!

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Backache can be very troublesome, especially if it starts interfering in your daily tasks. Exercise can relieve some of the pain and discomfort, but it is crucial to choose the right activities, as some may even worsen the situation. Here are a few exercises that will alleviate your back pain and provide relief.

 

Partial crunches

Lie on your back, bend your knees with feet flat on the floor and hands behind your head.

Breathe out and raise your shoulders, keeping your stomach tight and hold for one second.

Lower yourself slowly. Repeat eight to 12 times.

 

Lower back rotational stretches

Lie on your back, bend your knees keeping feet flat on the floor.

With your shoulders on the ground, slowly roll your knees to one side.

Hold for 5–10 seconds, then return to the first position.

Repeat with the opposite side. D0 it thrice on each side, two times daily.

 

Piriformis muscle stretch

Lie on your back, bend your knees keeping feet flat on the floor.

Cross your left leg over the right one, keeping the ankle on the bent knee.

Slowly pull the lower knee toward your chest till you feel a stretch in the buttock.

 

Towel hamstring stretch

Lie on your back, wrap a rolled towel behind one leg.

Pull your leg in front of your body until you feel a stretch in the hamstring.

Repeat with the other leg.

 

Glute bridges

Lie on your back, bend your knees keeping your feet flat on the floor.

Squeeze the glutes as you dig the heels of your feet into the ground.

Elevate your hips till your shoulders, knees and hips are in the same line.

Hold for six seconds, then bring the hips back down.

Take 10 seconds of rest and repeat the exercise eight to 12 times.

 

Do these exercises regularly to get relief from backache, and to prevent it from getting worse!

 

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