- Regular exercise can help get rid of back pain
- Torsional posture and forward turns are good exercises
- Do it several times a day to get quick relief from back pain
Many of us experience back pain after long hours of standing or performing activities that involve bending or stretching. Back pain is a fairly common problem and with certain exercises it can be reduced significantly and effectively. In one of his recent posts on Instagram, nutritionist Rujuta Diwekar shares exercises that can help you get rid of back pain and strengthen your spine. Exercises are especially beneficial for the elderly and can help improve their immunity, flexibility and fitness.
Exercises for back pain and spine
These exercises can be useful for women who suffer from back pain during menstruation, those who cannot stay too long, and those who suffer from back pain most of the day.
1. Torsional posture
The torsion posture can be effective in reducing back pain. All you need is a chair. Sit on the side of the chair and turn the spine. Rotate so that your back turns about 90 degrees. In addition to providing relief from back pain, torsion posture can also relieve constipation, says Diwekar. Make sure your shoulder blades are tight when performing the posture.
Hold the chair firmly by the side. You should be able to open your chest wide. Try to spin as much as possible. The torsion posture can also be beneficial for people who experience shoulder pain. Sit on the other side of the chair and turn away from your pelvic area again.
2. Lean forward
Do not perform this posture when your back pain is active. Once it has subsided, try to do so.
Sit on the chair, squeeze your shoulder blades, lift your chest and just lean forward. Do not shrink your chest. It should be raised everywhere. Bend down until your chest and belly are flat on your thighs. Stay in the position for about five counts. Go up slowly.
If you cannot lean forward, then you can place another chair in front of you, spread your arms over that chair, and then lean forward. Remember not to shrink your chest. It should be wide open.
3. Alternating arms and legs
Come on all fours. Raise your arms and legs alternately. In other words, lift your right leg and arm and vice versa. Hold for 5 counts and release, then repeat on the other side.
If you are unable to maintain balance in this posture, lie down on your stomach and alternate your arms and legs.
4. Calf rest
Back pain can also be reduced by giving your calves some rest. Lie on the floor with your claves on the chair. Separate your knees and stay in this position for a while. You can also lie on your bed and put your calves on a pile of pillows. Go down one leg at a time and put yourself on your side.
(Rujuta Diwekar is a nutritionist based in Mumbai)
Disclaimer: This content, including the tips, only provides generic information. It does not replace in any case a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV assumes no responsibility for this information.