If you often suffer from lower back pain, you may need to strengthen your back and abdominal muscles. There are some exercises that can help reduce your low-back pain and protect against future back pain. Here are 5 simple easy-to-do steps to keep low-back pain at bay:
1. Press Up: Lie on your stomach and push your upper body off the floor by straightening your elbows. Hold for about 5 seconds and let your back relax as you lower your torso. Repeat this for 5-8 times.
2. Bridge position (to strengthen lower back): Lie on your back with knees bent. Feel flat on the floor and keep your arms at sides. Tighten your abdominal and buttock muscles and slowly raise your hips, so that your body forms a bridge. Hold for about 5-10 seconds , then slowly lower your body. Repeat 5-8 times.
3. Straight leg raises (to strengthen abdominals): Lie on your back with one leg straight and one knee bent, by keeping your foot flat on the floor. Now tighten the abdominal muscles to stabilise lower back. Then slowly lift the straight leg for about 6 to 12 inches and hold for 5 seconds. Lower it slowly, repeat 5-10 times, and then switch legs.
4. Lumbar stretch: Lie on your back and clasp one hand under each knee. Then slowly pull both the knees towards chest, pressing your lower back into floor. Hold for 10 seconds, relax, and then repeat.
5. Wall squat (to strengthen back, hip and thigh muscles): Flatten your back against a wall and squat until your upper legs are at a 45 degree angle to the wall (as if sitting in air). Hold for 1 minute while tightening your abdominal and buttock muscles and keeping knees aligned over feet. Then slowly return to the standing position. Repeat several times.
Apart from these exercises, you need to take good rest. Walking, cycling and swimming (but not the butterfly and breast stroke, which can put excessive strain on the lower back) are also good for the back.
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