Normally, when we lift heavy things or work with wrong posture or sit and stand incorrectly, it can cause back pain. also, due to stress and wrong movement during sleep-moving hands and legs wrongly-many problems can happen. And most importantly, those whose core muscle are very weak, they can also face these problems.
Exercise to Reduce Back Pain
1: Child’s Pose
Keep both knees on the ground and bend your body forward, extending your hands straight ahead. Slowly touch your forehead to the floor and take deep breaths. Keep doing this slowly a few times. It stretches your lower back and spine nicely and reduce tension.
2: Knee to Chest stretch
Lie on the floor and pull one knee forwards your chest while keeping the other leg straight on the ground. Then switch-bring the other knee up and relax the first one. Do 3 sets of 15 reps. This loosen your lower back muscle and helps reduce body pain.
3: Bridge Exercise
Lie on the floor and lift your hips upward, hold for 4-6 seconds, then lower it downward movements for 3 sets of 15 reps. This makes your spine flexible, reduce pain and improves blood circulation.
4: Cat-Cow Stretch
Keep your hands and knees on the floor. Then arch your back upward, then lower it downward. Slowly do this up and down movement for 3 sets of 15 reps. This make your spine flexible, reduce pain and improves blood circulation
5: Pelvic Tilt
Lie down with your back on the floor. Bend you knees and push your lower back down toward the floor, holding it for 4-5 seconds. Keep doing this slowly for several reps. This strengthens your lower back and improves posture.
How to Stay Consistent with Your Exercise Routine
Struggling to stick to your workout plan? Here are simple, proven strategies to keep you motivated long term.
6: Seated spinal Twist
Sit down with both knees bent. Cross one leg over the other hand twist your body towards the crossed leg. Hold for 3-4 seconds, then slowly increase tension.
7: Wall Hamstring Stretch
Lie down near s wall. Place one leg leg up against the wall and keep the other leg on the floor. Then switch-keep the opposite leg on the wall and the other on the floor. Do 3 sets of 15 reps. This reduces stress from your lower back down to your calves and improves flexibility.
Guidelines for Exercise
If you already have pain somewhere, exercise slowly and care fully.
Wear light and loose clothing so that you can move easily.
Don’ rush between finishing one exercise and starting the next-move slowly and smoothly.
Exercise for 20-25 minutes daily to keep your mood and mind fresh.
If you feel pain during exercise, immediately stop and rest at one place. (There’s no benefit in forcing yourself to continue with pain-it will only cause more harm.)
Every morning after walking up, do light stretching to active your bones.
If your work requires you to sit in a chair for a long time, take a 5-minute break every 30 minutes and walk a bit to reduce stress.
Sit on chairs that provide back support so you spine staying straight and relaxed. (If you sit without support, your back will bend and over time your body posture will become crooked.)