With the ever-changing lifestyles, back pain has almost become synonymous with the modern human begin. Several studies have shown that a sizable chunk of the population suffers from back pain on a regular basis, which could mainly be attributed to improper posture and lack of upper body strength.
High Knees
No matter how counterintuitive it sounds, performing a couple of core exercises to stabilise the abdomen region could actually help in relieving the back pain. Strengthening the core could help an individual improve his overall posture while also reducing the risk of upper body injuries, especially the back injuries.
Let us dive in deeper and look closer at the five exercises that one could add to their training routine to help ease back pain.
Note: If the back pain shows no signs of improvement after performing these exercises, it is advised to visit a doctor immediately.
#1 Plank
The plank is an isometric strength training exercise that is ideal for toning the entire abdomen region. Additionally, while holding the plank position, the regions of the back are also activated as they act as the stabilisation muscles.
Instructions:
Step 1: Lie on the floor in a prone position with your feet placed close to each other. Place your arms on the side, parallel to the body.
Step 2: Slowly raise your torso such that the entire body rests on the feet and the forearms. Ensure that the forearms completely rest on the floor while the upper arms make a 90-degree angle with the torso.
Step 3: Hold the position for 30 seconds and return to the starting position.
Repeat the exercise for the recommended number of repetitions.
Important tip: Do not let your torso sag towards the floor while performing this exercise.
#2 Dead Bug
Instructions:
Step 1: Lie on the floor in a supine position and raise your arms towards the ceiling such that they are perpendicular to the floor. Position your legs such that the hips, knees and the feet are perpendicular to each other.
Step 2: Lower the left leg until the heel touches the floor while simultaneously moving your right arm behind the head. The other arm must move in the opposite direction such that it is parallel to the left leg. Ensure that the arms are parallel to the floor throughout the duration of the exercise.
Step 3: Hold for a moment and return to the initial position. Repeat the same motion on the other side to complete one rep.
Perform the exercise for the recommended number of times.
Important tip: Perform the dead bug by lowering both the arms and the legs at the same time for an increased challenge.
#3 Bridge
Instructions:
Step 1: Lie on the floor in a supine position with feet placed close to each other. Place your arms on the side, parallel to the body.
Step 2: Bend your knees such that the feet completely rest on the floor. Raise your thighs and the hips while keeping the head and the shoulders on the floor. Continue this motion until the thighs and torso are in a straight line.
Step 3: Hold the position for 30 seconds and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tip: Do not sway your body while raising or lowering your torso.
#4 Bird Dog
Instructions:
Step 1: Lie on the floor in a prone position and quickly transition yourself into a position where your entire body rests on the knees and the palms. Ensure that the arms are placed directly below the shoulders and are perpendicular to the floor.
Step 2: Extend the right arm forward while pushing the left leg backwards until both of them are parallel to the floor. Keep in mind that the torso must be straight throughout the duration of the exercise.
Step 3: Pause for a second and return to the initial position. Repeat the same motion on the other side to complete one rep.
Perform the exercise for the recommended number of times.
Important tip: Perform this exercise while wearing ankle weights and wrist weights for added resistance and improved customisability.
#5 Cat-Camel Pose
Instructions:
Step 1: Lie on the floor by placing your arms and knees on the ground. Ensure that the arms are positioned directly below the shoulders while maintaining a 90-degree angle between the thighs and the torso.
Step 2: Twist your neck downwards and raise your abdomen until you feel a contraction. The torso must form a lower arc while performing this motion.
Step 3: Pause for a second and raise your neck upwards while lowering your torso such that it forms an upper arc.
Step 4: Hold for a moment and return to the initial position.
Perform the exercise for the recommended number of times.
Important tips: Do not rush while performing this exercise as an improper form could lead to a serious neck injury. Additionally, avoid any unnecessary jerks while performing this exercise.
