Suffering from back pain? Do not worry, chronic back pain is the most common problem in adults, though there are many reasons behind the pain, we have brought a few simple exercises to ease your pain. These exercises are so simple and relieve your pain if practiced daily. Come let us have a look at the simple exercises for the back pain!
Simple Back Pain Exercises at Home:
1.Plank Exercise:
Planks are common and most popular exercises, we do have different types of plank exercises, for back pain relief, prefer standard plank exercise.
Procedure:
Lie face down with legs extended, elbows bent, and palms flat on the floor. Place feet hip-width apart, and elbows shoulder-width apart. Engage your abdominal muscles, then tuck your toes to lift your body. Alignment should be a straight line from shoulders to heels. Hold for 30 to 60 seconds (as shown in the picture).
2.Cobra pose/ Bhujangasan:
Cobra pose is helpful for back pain, more specifically for lower back pain which shoots at the spinal column. This pose strengthens the spine, particularly in the pelvic area, as we stretch our backbone gently.
Procedure:
Start by lying face down on your mat with your feet hip-width apart, place your palms next to your rib cage, keep your elbows tucked tightly to your sides and your public bone pressed into the floor. On an inhale, slowly lift your chest and upper belly off the ground.
3.Cat-Cow Pose:
Cat-Cow Pose is a very simple and easy yoga pose, which not only helps in back pain but also strengthens shoulder muscles and Knees.
Procedure:
Start on all fours with your shoulders over your wrists and hips over knees. Slowly inhale, and on exhale, round your spine and bend your head toward the floor (this is the “cat” posture). Inhale and lift your head, chest, and tailbone towards the roof as you arch your back for “cow” pose.
4.Bridge Pose:
Bridge pose in yoga is beneficial for back pain, aids for pain management by strengthening muscles, and improves back stability.
Procedure:
Sit in the middle of your mat, knees bent; feet hip-width apart, lie back, and push up to Bridge Pose with palms on the mat by your sides (refer the picture). Stay for 5 breaths, and then slowly lower.
5.SuperMan Pose:
Superman pose is a simple yet effective exercise for back pain relief, it builds core strength to the backbone and also repairs bad posture.
Procedure:
Lie on your stomach on a mat/any flat surface and raise both your arms and legs at the same time, like flying in the air. Hold the position for five seconds. Then repeat 10 times. This helps strengthen your lower back.
Try these basic exercises for back pain at home, if you feel the pain is becoming worse then immediately consult our pain management specialist, get proper diagnosis and treatment without any steroids and side effects.