We all know how miserable back pains can be. Every movement our body makes will need your back in some way or the other; hence a back pain or discomfort can challenge our routine and life in general. According to researches, certain exercises strengthen the back muscle can help prevent or alleviate lower back pain. Exercise also strengthens the legs and arm muscles. Regular exercises lead to increased blood flow to the lower back area, which can reduce stiffness. We have put together a list of 5 back moves you can do for your overall strength and performance.
Before that, you need to understand that primary muscles in the back include.
- Lats, located in the area below the armpits
- Traps, from neck to mid-back
- Rhomboids, mid-upper back
- Erector spine, muscles that run along our spine
All the exercises mentioned below target these muscles and help strengthen them and slow depreciation that comes with age.
5 to 10 minutes of cardio can get your blood pumping and will start to awaken the muscles. After this, 5 minutes of stretching sequence will prepare your back for exercises. Please keep in mind that in case these moves cause you pain, you should stop what you are doing and rest. You may consult an Othopaedist if this pain is consistent or targets a specific area.
The bridge strengthens your low back and hip muscles, helping stabilize your spine. To perform Bridges:
- Lay down on your back and keep your arms by your side.
- Knees should be bent, and feet should be flat on the floor.
- After this, slowly raise your hips off the floor while contracting your Glutes (buttocks) and your Hamstrings.
- Hold for 5 seconds and release.
- Repeat 5 to 10 times.
Knee to Chest stretches
This exercise can help elongate the lower back and relieves tension and pain. For your safety, start doing this exercise with one leg only. If, after a few days, you are able to perform it without pain, you can move ahead by lifting both the legs. To perform:
- Lie down on your back
- Bend knees while keeping both feet flat on the ground
- Use both hands to pull one knee in toward the chest.
- Hold it for 5 seconds, keeping the abdominals tight and pressing the spine into the floor.
- Return your leg to the floor.
- Repeat on the other side.
- Repeat with each leg 5-7 times daily.
Lying Lateral leg lifts
This exercise works on the hip abductor muscles. These muscles support the pelvis and can also reduce the strain on the back. Side leg raises work the glutes, hips, and thighs. They can be done standing up or lying down. To perform:
- Lie on one side with legs together.
- Put lower led slightly bend
- Draw the belly button into the spine to engage the core muscles.
- Raise the top leg about 20 inches, keeping it straight and extended.
- Hold the position for 5 seconds.
- Repeat 3-5 times.
- Turn onto the other side of the body and repeat, lifting the other leg.
- Perform 2 sets on each side.
Strong abdominal muscles play a vital role in supporting the spine and can also help keep the hips properly aligned. Weak abdominals can result in poor core strength and lack of stability. Curls and partial curls help build a stronger back. To perform:
- Lie back on the floor and bend the knees, keeping the feet flat and hip-width apart.
- Cross your arms loosely over chest
- Tighten your abdomen and curl halfway up, keeping your head in line with your shoulders.
- Hold for 3 seconds. Uncurl to lie down.
- Repeat 2 sets of 5 routines.
Hitting the core (including lower back), Supermans is deceivingly hard. Weak back extensors can reduce spinal and pelvic support but doing this exercise can help. To perform:
- Lie face down on an exercise mat with your toes pointed down and your forehead on the floor.
- Bring your arms straight out in front of you with your palms on the floor
- Engaging your back and hamstrings, lift your hands and feet a few inches off the ground.
- Repeat 10 times, holding for 5 seconds each time.
Performing exercises helps in preventing injuries, increase stability and provide more flexibility to the body. People with back pains should always pay attention to their postures while sitting etc. and also on how they carry heavy objects, to identify movements that can lead to more pain. Anyone with back pain can try gentle stretches and exercises but should be careful if there is discomfort or pain, in which case its best to consult an Orthopaedist.
At Orthocure, we believe in treating your issues from the root with an integrated treatment that includes intuitive diagnostics, pain relief and treatment of the root cause. Coupled with good postural habits, you are able to see visible results in a short span of time. If you are looking for an Orthopaedic Doctor, come; find an Orthocure Clinic near you. With four centers in Gurgaon, we are not too far from you!