3 Exercises That Help Ease Back Pain

Back pain can truly cause an upheaval in anyone daily schedule. Worry not, there are a couple of exercises that will put your back at ease and protect you from further painful experiences. Check them out here.

 

A ton of pain management solutions Delhi provides includes the use of various exercises in helping one deal and even treat the pain better. So, in order to make sure that you too are able to utilize the benefits of this solution, here are a few exercises that can help you get rid of that back pain quite effectively.

 

A Bridge

A bridge, when done right, helps in targeting the gluteus maximus muscle group which are present in the buttocks.

 

Usually, these muscles are engaged when one moves their hips like that in a squat. Seeing as this muscle is group is one of the largest in the body and helps support the lower back, exercising this group will tremendously in easing back pain.

 

Method

• Start by lying on the ground.
• Bend your knees and place your feet flat on the floor, hip-width apart.
• Keep your arms on the side and press your feet into the floor
• Slowly start raising your buttocks off the ground.
• Do this till your body forms a straight line from the shoulders all the way to the knees.
• In this position, with your shoulder on the floor, squeeze the buttocks. 
• Hold this position for 5 seconds
• Slowly lower the buttocks to the ground and rest.
• Repeat this exercise at least 10 times.

 

Rotational Stretch

This exercise particularly targets the lower back and helps relieve the tension from it.

Method.

• Start by lying flat on the ground with your knees bent and flat on the ground
• Now, by keeping your shoulder flat on the ground, roll the bent knees, together to one side.
• To help with the balance, stretch out your hands to your sides.
• Hold this position for at least 5 to 10 seconds.
• Return to the starting position and repeat on the other side.
• Do this on each side for 5-7 times and rest.

 

Lateral leg lifts

The main aim of the lateral leg lifts is to target the hip abductor muscles, which support the pelvis, reducing strain on the back.

 

Method

• Lie on your side with your legs together.
• Try to keep the lower leg slightly bent as it helps as a whole kn performing the exercise.
• Engage your core muscles by sucking in your stomach towards your back.
• Now slowly raise your upper leg in a 45-degree angle and keep the leg straight
• Hold this position for 2 seconds.
• Return to the starting position and repeat it at least 10 times.
• Turn to other side and repeat the same. With the other leg

 

There are many workouts that you can indulge in to help with lower back pain and increase the support it gets from different muscle groups. These are exercises that most pain management services Delhi has use.