Back pain can be compared to tooth pain. It not only hurts but makes it difficult for you to concentrate on anything.
And with the kind of lifestyles we are imposed to, our backs hate us even more. Your desk jobs, traveling in public transport, roads with potholes, improper bag pack and incorrect posture can all, eventually, lead to back pain. It is extremely important that you follow a strict workout routine to strengthen your back before it’s too late to repair the damages caused to it, resulting in slip disk or other spinal problems. Read on and stick to the exercises we recommend and spare yourself from a back ailment.
Cat-cow warm up
Doing this exercise will help you loosen up your joints towards the spine. This will also improve your flexibility. This exercise will work on both your ligaments and muscles.
Position: Start with placing your hands on the floor and gradually keep the knees on the floor. Make sure that your knees are on the same distance as your hips and ensure that your hands, shoulders and elbows are in the same line. Keep your head facing the ground.
Action: Exhale as you move your head towards the chest. Round your back like a cat and hold it for 10 seconds.
Bird dog
This exercise will work wonders for your lower and upper back and also the hamstrings. Perform this exercise immediately after the cat-cow warm-up.
Position: Start with placing your hands on the floor and gradually keep the knees on the floor similar to what you did for cat-cow warm-up.
Action: Stretch out one leg and the arm opposite to that leg. In that position, be parallel to the ground. Hold on for 10 seconds. Repeat with opposite pair.
Pelvic tilt
This also can be one of your warm ups. This will strengthen your lower back. Make sure that you do not perform this on a hard surface.
Position: Lie down on the floor and gradually bend your knees with your feet on the floor. Keep a little gap between your feet and the hips.; separate your feet hips apart.
Action: Press your back against the floor by tightening your abdominal muscles. Hold the position for 5 seconds. Repeat 10 times. Initially start with a set of 3 and gradually increase upto 10 repetitions.
Abdominal contractions
This exercise will work on your abdominal muscles making them strong so that they can give the needed support to the lower back and protect it too.
Position: Lie in the same position as that of pelvic tilt, with your hand on abdomen.
Action: Pull in your abdomen and tighten your abdominal muscles. Breathe normally keeping your abdomen in the same, contracted, position for 5 -7 seconds. Do 10 repetitions of the exercise.
It is very essential that you take extra care of your back. A little hitch and your body functioning can go for a toss. These warm-up exercises will not take more than 10 minutes of your time in the day. These exercises, however, will show the best results when done early in the morning. Try these exercises regularly and stand with a straight and healthy back.
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