Most people experience back pain at sometime in their life. Symptoms of back pain usually arise due to muscle spasms and degeneration of intervertebral discs. Prevention of back pain include, exercising your back regularly, maintaining proper body posture, avoiding accidents, and losing weight, if you are overweight. When exercising, doctors recommend that you stick to an exercise regime that includes both back stretching, and back strengthening exercises, 15 to 30 minutes a session, at least thrice a week. Below is a set of exercises, compiled in consultation with The Fortress Resort and Spa, Ayurvedic Consultant, Dr. Pushpika Attanayake. You could easily follow these at home, to prevent or reduce back pain. You should always start with stretching exercises, and you should typically repeat each of these exercises five times.
Pic By Chandana Wegesinghe
This would stretch your abdominal and back muscles, while increasing the flexibility of your hips.
1) Lie on your back with your knees bent, your feet flat on the floor, and your arms at your sides. Your feet should be about hip-width apart. Your knees should be slightly closer together than your feet.
2) Flatten the end of your back against the floor. This will cause your hips to tilt forward.
3) Hold this position for a few seconds and then relax.
This stretches the muscles of your hip, buttocks and lower back.
1) Lie on your back with your knees bent, your feet flat on the floor, and your arms at your sides.
2) Raise your knees, either one at a time, or together, to your chest. You can use your arms to help pull your knees to this position. Then, use your arms to gently pull your knees to your chest.
3) Hold for five seconds.
4) Lower your legs one at a time to the floor and rest briefly.
This stretches the muscles in your back and sides.
1) Stretch one arm over your head and bend your upper body to the opposite side, in a flowing motion. Put your other hand on your waist. Take care not to twist or jerk your body as you bend.
2) Hold for five seconds.
3) Return to the starting position with your arms at your sides.
4) Switch to the other side and repeat steps 1 to 3.
This stretches your shoulder, back and hip muscles.
1) Stand up straight, with your feet shoulder-width apart, and pointed directly forward. Place the palms of your hands on your lower back.
2) Gently breathe in and out, until you feel relaxed.
3) Bend your upper body backwards, supporting your back with your hands, while keeping your knees straight. Try exhaling as you lean back.
4) Hold for five seconds.
5) Gradually return to your starting position.