#HealthBytes: Relieve back pain with these 5 simple exercises
Taking rest might seem like the most obvious thing to do when you're suffering from back-pain, but to get long-term relief, you should start exercising. With simple exercises on a daily-basis, your back, legs, and stomach will gain strength, thus helping you fight back-pain. Here are 5 simple exercises for back-pain patients. But, consult your doctor before doing any of these exercises.
'Wall sit' will help strengthen your lower back
Stand against a wall, with your back flatly touching the wall. Now slide down until your knees are bent, and parallel to the ground. Hold the position for 10-15 seconds. Perform 8-10 repetitions so as to strengthen your lower back, and getting relief from pain.
Try 'Press-up back extensions' for lower-back muscle strengthening
Lie down on your stomach (preferably use a mat, don't lie directly on floor). Now extend your arms with your palms facing the floor, and slowly try to lift your shoulders above the floor. Hold this position for 10 seconds. Perform as many repetitions as you deem comfortable. The exercise puts pressure on the lower-back region, thus helping bring strength back to it.
Bridging is great to ease down back-pain
Another impactful exercise to get relief from back-pain is 'bridging'. Start by lying down on your back, with your knees bent, and feet lifted in air, in such a manner that only your heels touch the floor. Now, lift your hips upto the level, that your shoulders, hips, and knees are in a vertical straight line. Hold for about 6 seconds. Perform 8-10 repetitions.
Perform partial crunches to get back-pain relief
Lie down on your back, with your knees bent, and feet flat on floor. Interlock fingers on both hands and put them under your head or over the chest. Now raise your shoulders off the floor, upto half the height and then come back to the initial position. Perform 10-15 repetitions.
Good old aerobics to the rescue
Simple aerobic exercises go a long way in helping you deal with back-pain. Aerobics are a boon for good health, as they improve your circulation, are good for your heart and lungs health, and also help lose weight. You can try simple aerobics as such running, biking, swimming, whichever best suits you. Apart from the health benefits, aerobics are also great for recreation.
