5 EFFECTIVE EXERCISES FOR LOW BACK PAIN

Low back pain is a symptom of several different types of medical problems arising due to :

Ligaments
Muscles
Nerves
Vertebral bodies
Sometimes due to adjacent organs.
Most common causes are strain (muscle & ligament) and structural problems (vertebra & discs). Other causes are displacement of disc over another one, narrowing of spinal cord due to compression, loss of nerve function, injury and many more.

CAUSES OF BACK PAIN
Sedentary lifestyle.
High impact activity without prior stretching or warm up.
Older age.
Obesity.
EXERCISES FOR BACK PAIN

HAMSTRING STRETCH

HAMSTRING STRETCH

Lie on your back with one knee bend.
Thread a towel beneath the ball of the foot of the unbent leg.
Pull back on the towel slowly, straightening your knee. You ought to feel a gentle stretch along the back of your leg.
Hold the stretch for 15-20 seconds.
Do it 3 times for each leg.

KNEE TO CHEST

KNEE TO CHEST EXERCISE

Lie on your back with both your knees flexed at 90 degree and feet on the floor.
Hold your one knee and draw the knee up to your chest as close possible.
Maintain for 15-20 seconds and release.
Repeat for other leg.
Do it 3 times for each leg.

BRIDGES

Lie on you back with knees bent and only heels touching the floor.
Arms by side. Lift your hips up until your shoulder, hips and knees make a single straight line.
Hold the position for 7 seconds.
Slowly bring your hips back to the floor and rest for 10 seconds.
Repeat 7-9 times.

BHUJANGASANA

BHUJANGASANA

Lie down on your belly and place your face in such a manner that your chin touches the ground.
Place your hands close to your body with your palms touching the ground.
Keep your legs straight and press your palms firmly against the floor.
As you inhale, straighten your arms and lift up your chest, following your upper back.
Keep your hips steady and remain in the position for 15-20 seconds.
Release the posture while exhaling.

CAT STRETCH

CAT STRETCH

Place your hands directly under your shoulder and knees under hips.
Start with your spine in neutral position, then slowly tuck your tailbone and lower the crown of your head, so your back gently rounds.
Draw your naval up to your spine and breath gently as you hold the stretch.
Repeat 7-9 times.

If your low back pain doesn’t subside within two weeks of onset then consult your doctor or physiotherapist without any delay.