Backaches can be a pain, quite literally. However, the good
thing is that they can be alleviated or sometimes even prevented, with some
simple stretches and exercises.
1. Knees to chest stretch
This exercise relaxes your back and hips, and also promotes
overall relaxation.
Recommended reps/sets: 3 times with each leg
2. Modified cobra
This exercise helps to strengthen the spine. It also helps in stimulating abdominal organs as well as firming the buttocks.
Recommended reps/sets: Repeat 3 – 5 times
3. Standing hip stretch
This aims to alleviate back strain and hip tightness.
Recommended reps/sets: 3 times with each leg
4. Seated spinal twist
This exercise encourages spinal mobility. It stretches your hips, glutes, abdominals, shoulders and neck.
Recommended reps/sets: 3 times each side
5. Pelvic tilt
This builds strength in the abdominal muscles, which in turn, helps to relieve pain in the lower back.
Recommended reps/sets: Repeat 3 – 5 times
6. Glute bridges exercise
This exercise aims to help strengthen your glutes and abdominal muscles.
Recommended reps/sets: Repeat 3 – 5 times
IMPORTANT
The above exercises and stretches are not treatments for any chronic back pain that you may be experiencing. Do be careful when doing such exercises and stop immediately if you feel any shooting or sharp pain.
If you are a beginner, you need to start your exercise routine under the guidance of a physiotherapist.
If you\'ve been experiencing prolonged back aches and pain, don\'t delay seeking treatment at ParkwayHealth.
Article reviewed by Monika Kapoor, Physiotherapist at ParkwayHealth.
Copyright: https://www.mountelizabeth.com.sg/healthplus/article/exercises-relieve-back-pain#content
References:
Dehnke, A. (2021, September 2). Cobra Pose. Yoga Journal. https://www.yogajournal.com/poses/types/cobra-pose-2/
Cronkleton, E. (2021, September 27). 7 Lower Back Stretches to Reduce Pain and Build Strength. Healthline. https://www.healthline.com/health/lower-back-stretches#knee-to-chest
Best Exercises for Lower Back Pain. (2020, November 19). WebMD. https://www.webmd.com/back-pain/exercises-lower-back-pain
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