Has it ever happened that you were sitting in an incorrect posture and one of your colleagues tells you to sit in the correct posture? If yes, then you should really thank your colleague for giving this advice. He has given you the first tip to nip the back pain in the bud. Sitting in the right posture is fundamental to prevent back pain. There are quite a few exercises which may prevent back pain. But, it should be kept in mind that these are general exercises. If you feel that your back muscles are undergoing a lot of strain, then it is advised to discontinue the exercise. A 5-10 minute warm-up is essential before you start the back exercises.
Core Exercises to Relieve Back Pain
Sit-ups are probably one of the few multipurpose exercises. Be careful while performing sit-ups to avoid any pull or strain on the spine. To perform sit-ups, lie down on a flat surface and bend your knees and place your heels flat on the ground. Now, cross your arms over your chest or place it behind your neck. Then, tighten your abdominal muscle and lift your upper body (head first, followed by the shoulders) so that your body makes 90 degree angle to the ground. Hold the position for a second and then get back to the original position. Repetitions in 3 sets of 12 sit-ups are good enough, but less would also do if the 3 sets are causing stress and aggravating the back pain. While performing the exercise one should feel the strain in abdominal muscles and not the back.
Pelvic tilt includes the lower back stretching exercise. To perform the pelvic tilt, lie flat on your back, bend your knees, with your feet flat on the floor. Now, flatten the small of the back and simultaneously tighten your buttocks and abdomen. Hold this position until the count of five. Repeat this exercise 5-15 times.
Lie on your back and pull both knees to your chest. While doing so, flex your head forward until you acquire a balled-up position with a comfortable stretch. Hold this position for a few seconds, and then release your legs. This exercise is good for reducing the strain on your back.
There are two ways in which a hamstring stretch can be performed. One is by lying flat on the ground and the other is by sitting on the ground. To perform the latter, sit on the ground with one leg bent inwards from the knee, and one leg straight. The bent leg should be in front of your body, so that both your legs make a 90 degree angle. Now bend at the waist and lean forward to touch the fingers of your extended leg. Bend till you feel the stretch under your thigh. You will feel the stretch only if your back is kept straight. Hold this position for a minimum 30 seconds.
The other hamstring stretch is performed by lying on your back. Now, raise your left leg and use both your hands to pull it up till you experience a strain in the hamstring. Hold this position for a few seconds, and then release the leg. Perform the same steps with the right leg.
Knee to Chest Gluteal Stretch
Lie down on your back, bend your right knee, and keep your heel on the floor. Now, keep your left leg over your right leg so that your left ankle is just above the right knee. Lock your hands around your right thigh and pull it towards your chest. Hold this position for at least 30 seconds. Repeat the same steps with the other leg.
Lie down on your back and bend your right leg so that your feet is flat on the floor. Now, pull your right knee with your left hand towards the left side of your chest. The stretch should be felt in the piriformis part of the buttocks. Hold this position for a few seconds and then release your leg. Perform the same steps with your left leg.
Back Extension Exercise
To perform this exercise, lie down flat on your chest. Keep both your palms on your sides so that they are facing the ground. Now, push body upward against the floor till you experience a stretch in the extended posture. Hold this position for a few seconds and then release it.
Stand close to a solid surface for support, like a wall, and place the right hand on it and stand. Then, bend your left leg from backside, and hold your left ankle and pull the left foot towards your left buttock. While doing this, make sure you pull your left thigh back and keep your back straight. hold this position for a few seconds and then release this position. Repeat the same with the other leg.
Exercises like, traction exercises using a belt, calf stretch, exercising on a ball, and exercises focusing the lower body are helpful in providing relief from back pain. These core strengthening exercises ensure that one doesn’t get back pain or if one is experiencing it then he/she gets relief from it as soon as possible.