Whatever your age, poor posture, heavy lifting, sitting for long, and even a minor injury can lead to back pain, a debilitating and common complaint among many all over the world. The good news is that many types of back pain can be easily resolved with the right exercises.
These gentle movements help relax tight muscles and increase blood flow to ease some short-term pain. These are movements that trench the spine, lower back, and surrounding muscle groups to promote better flexibility and posture.
According to Dr Rohan Sethi, a physiotherapist at Noida's Healing Well, instantaneous relief does not mean that you will be cured. "It just means that stiffness and pressure are lessened to the point that daily tasks are easier. I suggest moving slowly, breathing, and staying out of sharp pain when doing these exercises. They can be more effective and safer if you are wearing comfortable clothing and on a yoga mat,” he adds.
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8 best home exercises for relief from mild to moderate pain
Get into an all-fours position and flow between arching and rounding the back. It helps in making the spine flexible and reduces stiffness.
2. Child’s Pose
Get down on all fours for a figure like "O" and bend down your waist. It stretches the lower back area a bit.
3. Knee-to-Chest Stretch
On your back, bring one knee to your chest and hold, then switch Relieves lower back tension.
4. Pelvic Tilts
Lie on your back, knees bent. As you do this, roll your pelvis towards your head, so that your lower back flattens into the floor.
Also read | Back pain from sitting too long at work: Expert tips to fix posture, strengthen core muscles, more
5. Seated Forward Bend
Stretching forward with legs straight, stay in the position till you count ten. This opens the spine and hamstrings.
6. Bridge Pose
Raise hips towards the ceiling from a lying down position. Strengthen your lower back and glutes
7. Standing Side Stretch
Stand, lift your arm over your head, lean to the other side. Cat —stretches obliques and side back muscles.
8. Spinal Twist
Cross one leg over the other and sit or lie as it feels right; rotate your torso slowly. Relieves spinal tension.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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