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Exercises for back pain

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Back pain causes great deal of botheration in our day to day life. In most cases, it doesn’t occur suddenly, rather it happens due to bad sitting posture in office, bending too much while working, and of course due to lack of physical exercise. Back pain can get worse and restrict your normal living if you do not try to get rid of the pain at the earliest.

Exercises are the best remedies for back pain and you can try them at home at least for 15 minutes to improve flexibility and strength of your back. We explain you the back exercises below:

Back Raise

Lie down on the floor resting on your tummy. Press your palms on the floor beneath your shoulder. Bend your hands at your elbows and look straight. Raise your head by lifting only your back. Make your hands are straight with your palms rested on the floor. Feel the stretch on your back and hold your breath for 10 seconds. Then lie down and release your breath.

Spread Eagle

Lie down on your back. Stretch your arms above your head, with the palms facing above. Do not bend your neck below. Now raise the left side of your pelvis in the air with the other surface touching the floor by twisting your left leg towards right side. Stretch your hands like wings of a bird from both sides while twisting your body but make sure your neck is erect. Repeat the same with the right side of your pelvis.

Pelvic Lift

Lie down on your back with your legs bent at your knees. Keep the soles of your feet flat on the floor. You can rest your arms beside or cross them over the chest. Press your lower back on the floor and raise your hips off the ground. Hold on this position for few seconds. Do not move your neck while lifting your pelvis. Then bring it down on the floor.

Cat and Camel Pose

Take position like that of an animal, precisely a cat. Kneel on your legs with your palms rested on the floor and look down on the floor with your neck slightly bent. Now contract your abs and slightly lift your lower back to form an arch. Keep looking down. Then bring your back down.

Upper Back Stretch

Sit on a stool (without back rest) before a wall. Let your head and back be rested against the wall. Now raise your hands above your head and feel the stretch in your upper back. Hold for few second and bring your hand down. Repeat it 10 times to get instant relief.

Forward back extension

This posture is also known as the child pose. Sit down with ease on the floor with your legs crossed and bent at knees in the front. Inhale air and raise your hands up, joined at palm. Keep your back straight and hold on breath for a few seconds. Now breathe out while bending towards the floor keeping your hands stretched forward on the floor. Your head with be closed on your inner things. This way your back muscles get stretched.

Those were the simplest yet most beneficial exercises to do at home to get rid of back pain. Also make sure you correct your sitting posture and avoid lifting heavy objects directly from ground. Incorporate these changes and feel the difference!

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Written by: Saptakee sengupta
Date last updated: January 17, 2015

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