Six Exercises for Your Back Pain

With World Spine day coming up, here are six exercises that’ll help with your back pain

Exercise 1: To strengthen the abdomen, back and shoulders

* Lie on the tummy with elbows under the shoulder.

* Raise the body off the bed, making your body a plank with the weight on your forearms and feet.

* Hold for 30-40 seconds. Repeat the same two-three times.

Exercise 2: To strengthen the abdomen, back and shoulders

* Lie on one side with your elbow under the shoulder and weight on the forearm.

* Raise the hip off the bed to get the body in a plank position, with the weight on your forearm and feet.

* Hold for 30-40 seconds and repeat the exercise.

Exercise 3: To strengthen the lower abdominal muscles

1.  Lie on the back.

2.  Lift both legs up and do cycling movements.

3.  Do two sets with 10 reps.

Exercise 4: Strengthening the gluteus maximus

* Lie with the upper body supported on the bed.

* Keep the knee of the supported leg slightly bent.

* Bend the other leg to 90 degrees.

* Float the bent leg up as far as the spine can be maintained in a straight posture.

* Ensure the leg is raised in a straight posture.

* Hold for 10 counts, doing 10 reps.

Exercise 5: To strengthen abdominal oblique muscles

* Lie on the back with knees bent.

* Join your palms in the front.

* Pull yourself up to any one side.

* Do two sets with 10 reps.

Exercise 6: Strengthening the gluteus medius

* Maintain neutral spine in all three planes. Place the leg slightly back and toes pointing up.

*  Lift the leg up sideways.

*  Perform two sets, with 10 reps each.

All the above exercise will surely help you to alleviate your back pain. You can also try back pain treatment in Mumbai at QiSpine Clinic for best results. 

Reblogged from: http://www.hindustantimes.com/wellness/watch-it-out-six-exercises-to-fix-backache/article1-1251108.aspx