Simple Exercises for Back pain

Sitting for long hours at the work desk, bad posture, slouching, are some of the reasons why back problems are so common today, particularly in the younger lot.

Most individuals can cure or even avoid back pain and surgery with simple exercises.

3 Best Back Pain Exercises For Spine:

  1. Bridge

    This exercise helps train your back muscles and joints so that they are comfortable with the action of bending backwards. The idea is to reverse the body’s natural tendency to stoop in the forward direction. It is one of the best functional correction exercises there is and helps spur your gluteal muscles while strengthening the spine muscles.

    Lie face up on a yoga mat, bend your knees, with your feet firmly on the mat. Lift up your torso with your neck, hands and chest still on the mat. Hold the position for 10 counts, bring it back down on the mat slowly, then repeat the cycle.

  2. Crucifix Stretches

    A lot of us are seated for long periods of time. This shortens the muscles in the lower and upper back, which in turn causes poor posture. The crucifix stretch helps restore the shortened muscles to their original form.

    Stand straight, extend your arms out sideways until they are level with your shoulders. Adjust your wrists so that both your thumbs are facing backwards. Now, simply pull back your arms; it should look like you’re trying to stretch your chest. Hold your arms in this position for about 10 counts and then repeat.

  3. T-Spine Rotations

    For proper functioning of the back, mainly to carry out rotation, flexion and extension, the thoracic spine region needs this exercise.

    T- Spine Rotations increase mobility, which in turn improves posture.

    Gently grasp the back of your head with your right hand, rotate your right elbow beneath the pectoral muscle on the left side. Now, do the reverse of the rotation; your elbow should be overhead.

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