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Mild exercises can relieve you of back pain
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EASY DOES IT There are a few simple steps you can take to keep your back supple and strong
Lower back pain is one of the most common chronic ailments. Exercises that strengthen the lower back take the stress off the spinal column. The exercises described here form the foundation for more advanced strength-building exercises.
1. Lie down on the floor with your knees flexed and your feet pressed on the ground. Let your palms lie faced down by your side. In this position, the small of the back forms a small arch with the ground beneath. Press the small of the back down and flatten the arch without pressing down with your legs or arms. Hold for a few seconds. Release and repeat 10 times.
2. Lie down on the floor in the beginning position as earlier. Bring one flexed knee to your chest, without using your arms for assistance. Press the knee into your chest for 10 seconds. Release and repeat 10 times. Repeat with the other knee.
3. Relax your back by lying prone, with your head turned to one side and a pillow under your hips. This will help stretch and straighten your spine without being too rough.
4. Lie belly down, but with your head upright, body resting on your elbows and forearms. Lie down in this position for a few minutes every day. This will strengthen the muscles in the small of the back.
5. After a few days of this, go on to prone push-ups. Start by lying down prone, and then push up with palms to lift the upper body off the floor, but without lifting the legs off the floor as in a regular push-up. Hold the position for a few seconds. Repeat the exercise at least 10 times every day.
These exercises are generally safe for beginners, but they do require a doctor's approval. Other low back exercises generally considered safe are walking and swimming.
RAJIV. M
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