Basic Exercise Manage Back Pain- Krsna Physio

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Basic Exercises To Manage Back Pain

Stressed Man

 

Acute lower back pain is caused due to a back muscle strain or ligament strain. Lifting a heavy object, twisting, or a sudden movement can cause muscles or ligaments stretch or develop microscopic tears.

Common Exercises to Ease Back Pain:

Single Knee to Chest Stretch

How to do Single Knee to Chest Stretching?

  • Lie on your back with both knees bent.
  • Hold thigh behind the knee and bring one knee up to the chest.
  • Hold for 20 seconds.
  • Relax.
  • Repeat 5 times on each side.

Single Knee to Chest Stretch

Hamstring Stretch

How to do Hamstring Stretching?

  • Lie on your back with legs bent.
  • Hold one thigh behind knee.
  • Slowly straighten the knee until a stretch is felt in the back of the thigh.
  • Hold for 20 seconds.
  • Relax.
  • Repeat 5 times on each side.

Hamstring Stretch

Cat Pose

How to do Cat Pose Stretching?

  • Get down on your hands and knees
  • Round your back up towards the ceiling until you feel a nice stretch in your upper, middle, and lower back.
  • Hold 20 seconds.
  • Return to the starting position with a flat back while you are on all fours.
  • Let your back sway by pressing your stomach toward the floor. Lift your buttocks towards the ceiling.
  • Hold for 20 seconds.
  • Repeat 5 times.

Cat Pose

Press Up

How to do Press Up Stretching?

  • Lie on your stomach, & support your body with your forearms.
  • Press your elbows down into the floor to raise your upper back. As you do this, relax your stomach muscles and allow your back to arch without using your back muscles. As you press up, do not let your hips or pelvis come off the floor.
  • Hold 30 seconds.
  • Repeat 5 times.

Press Up

Child Pose

How to do child Pose Stretching?

  • Get down on your hands & knees, and rest your buttocks on the heels.
  • Take your hands forward to lengthen your spine till you feel a stretch in your middle back.
  • Hold for 20 seconds.
  • Repeat 5 times.

Child Pose

Quadruped Opposite Arm-Leg Lifts

How to do Quadruped Opposite Arm-Leg Lifts?

  • Get down on your hands and knees
  • Keep the core tightened and spine neutrally aligned
  • Extend one leg and lift the opposite arm until they are in line with the body.
  • Return to the starting position and repeat for 5 times
  • Repeat with other arm & leg.

Quadruped Opposite Arm-Leg Lifts

Curl Stretch

How to do Curl Stretching?

  • Lie on your back with both knees bent.
  • Hold your knees and bring them up to chest.
  • Hold for 20 seconds.
  • Relax.
  • Repeat 5 times.

Curl Stretch

 

Dos and Don’ts of Back Pain

Dos

  • When you sit or lie down, ensure that your lower back is supported well with a pillow.
  • Sit with your back straight, especially while sitting in the car.
  • Always keep your knees and hips at the same level.
  • Sit only for short intervals.
  • Try sleeping on your side with your knees slightly bent and a comfortable pillow placed between the knees to avoid exerting the back.
  • While lifting, stand as close to the object as possible, bend only at the knees while keeping your back straight. Secure your grip on the thing and lift it by straightening your knees.
  • Avoid lifting heavy objects if possible.
  • Keep your back straight when performing house chores like mopping, using the vacuum cleaner, working with a lawn mower, etc.

Don’ts

  • Do not sit on soft couches, as it does not enable you to sit straight.
  • Do not go out for running if your lower back is hurting.
  • Do not slouch, as that makesthe back curl,as a result exertingthe lower back.
  • Do not bend forward at your hipwhile getting up.
  • Do not jerk and lift anything.
  • Do not stand for long periods.
  • Do not wear high heeled uncomfortable shoes.