Exercise For Back Pain: You can start doing these exercises at home for back problems and work to strengthen your back muscles to prevent injuries and get rid of pain.
- You don’t even need to go to the gym to exercise.
- You can also exercise properly at home.
- One can start doing these exercises at home for back problems.
Best Exercise For Back: Following a strict diet and doing random exercises will not help you get the body you have always dreamed of. For this you need to do regular exercise. You don’t even need to go to the gym to exercise. You can also exercise properly at home. When you do the right exercises with the right form, you can heal many back problems and relieve pain and discomfort. You can start doing these exercises at home for back problems and work on strengthening your back muscles to prevent injuries and get rid of pain. We have listed down the most effective back exercises for you.
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1. Wall Sits
All you have to do for this exercise is to push your back against the wall with your feet shoulder-width apart. Engage your abdominal muscles, slowly slide your back down the wall until your thighs are parallel to the ground. Stay in this position for 20 to 60 seconds and then slowly move backwards.
For this super easy yet effective exercise, you have to lie on your stomach with your arms extended above your head. While engaging your core, you need to lift your upper and lower body off the ground. Go as high as you can go. After holding for a few seconds, slowly return to the starting position.
3. Bird Dog
For bird dog exercise, place your hands and knees on a mat and keep your back straight. Now tighten your core and lift your left arm and right leg at the same time. Hold for a few seconds, come back to the starting position. Do the same with your other hand and foot.
4. Pelvic Tits
Lie down on a mat with your knees bent and only the ankles touch the floor. Now exhale and slowly move your hips towards your head. Do this until you feel your lower back pressing down on the floor.
5. Glute Bridge
Bridging helps in strengthening the hamstrings, glutes, abdominals and hip region. This is a great exercise for lower back pain. For this exercise, all you have to do is lie on the floor on your back and bend your knees, only your heels are touching the floor. Then, you need to keep your heels in the floor while squeezing your glutes and raise your hips to the shoulders, hips and knees to form a more straight line.
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