Here are four proven exercises you should do if you have back pain or wish to prevent it:
Doing exercises is the best option to strengthen your lower back, and it significantly helps alleviate and prevent lower back pain. It can also strengthen the core, leg, and arm muscles. Interestingly you can see a noticeable inch reduction too on your stomach area. Fascinating right?
Exercise 1
Short walking for 5 minutes many times can help relax muscles. Don’t overdo it at once.
Exercise 2
Lying knee twist: It is the best stretch for relaxing the back muscles. Do this exercise every day even though you do not have back pain. It prevents back pain problems significantly.
Exercise 3
Knee to chest
It is a great multi-benefit exercise for your body. It provides flexibility to the overall muscles in the lower part of the body. It relieves back pain, leg pain, and knee pain significantly. Also, you can see a steady-inch reduction in the belly area. Do it with each knee, hold for 30 seconds, and release. Repeat ten times with each knee. Then do it with both knees together 6-10 times.
Exercise 4
Cat position :
The cat stretch positions can help lengthen the back, make it more robust, and promote muscle flexibility.
- Get onto the hands and knees with the knees hip-width apart.
- Keep the back straight, position the neck a little up, and look straight, as shown in figure 1. Hold this position for a few seconds.
- Then Arch the back, pulling the belly button up toward the spine as shown in figure 2. Hold for a few seconds.
- Slowly relax the muscles and return to the starting position.
- Repeat 3–5 times twice a day.
Doing exercises to work the core muscles help increase stability and improve flexibility naturally. If your back pain does not go away with these gentle stretches and exercises, consult your Ayushakti expert doctor for further advice on a customized food plan and some herbal treatments for complete relief.
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