We live in a world where we would rather accept the ailment than taking precautions or recuperative steps. “I have a sedentary lifestyle, I am bound to get back aches!” is not an excuse to bear with a back ache for the rest of your life. Follow below listed exercises to avert back pain:
What if we say that you can flaunt your abs while strengthening your back? All you have to do is lie on the mat with knees bent and feet flat on the ground. Now raise your shoulder from the floor and make sure that your hands are crossed over the back of your neck. Press your abdomen as tightly as you can and exhale as you come up. Cover 3 sets with each set comprising of 15 reps for a drool-worthy abdomen and hard as a rock back!
- Wall sit ups
Known to be a variant for the regular squat, wall sit ups as beneficial as the former. Start with standing 10 inches away from the wall. Then slowly lean backwards in a way that the back is firmly pressed against the wall. Now bend your knees as if you are pretending to sit down on a chair. Hold this position for about 10 seconds and steadily glide up to the original position. Repeat this for 12-15 times. Wall sit ups is a no-excuse exercise in physiotherapy for back pain because to perform this exercise, you just need a wall and some motivation!
- Bird dog
Bird dog is a high impact muscle enduring exercise in physiotherapy for back pain. It is focused on spine strengthening, balancing and posture correction. To begin, perch yourself on your hands and knee. Now lift your left hand forward and your left leg backward. Hold this position for 5 seconds and then switch. Remember to raise alternate pair of hands and legs while performing this exercise. To benefit the most from physiotherapy for back pain, do not let your lower back muscles and hips sag while executing this pose.
- Press up
Lying straight on your stomach, place your hands exactly under your shoulders. With minimal pressure on your back, try to push the ground with your hands in a way that you raise yourself from the floor. Hold this position for about 10 seconds and then exhale as your go flat again. Repeat for 12-15 times. This exercise will directly fortify and add flexibility to your core and back.
Bridging will make your journey from a painful back to a painless back as easy as a cakewalk. It is a multi-purpose exercise that not only builds up your back but enhances posture and balance as well. Lie on the ground with knees bent while the back and heels on the ground. Now push the heels in a way that you raise your body up till your buttocks, back and knees form a straight line. Embrace this position for about 10 seconds, lower down your body on the body and rest for 10 seconds. Repeat the entire procedure for 10-12 times. While you elevate your body in the air, squeeze your torso hard for a tougher hold.
Back pain comes with dissimilar intensities and requires attention from physiotherapy assistants especially if you are a chronic victim. With introduction of countless expedient solutions in the market, physiotherapy for back pain at home is one that Healers at Home can proudly brag about. It is not only convenient but helps the sufferer to dodge the hassle of traveling to the hospital for physiotherapy for back pain.