The best way to treat back pain is by regular exercising. Stretching, muscle exercises and stamina training are far more successful in tackling lower-back pain than other treatments. Those who performed a range of exercises had a 35 per cent reduced risk of lower back complaints over a year's time. These exercises had benefits that stayed longer. Besides, making lifestyle changes like sitting in the correct posture, bending correctly and avoiding lifting heavy items or rather, lifting them appropriately further reduced the risk. These three exercises will help you further:
Decompression breathing
- Keep your heels slightly apart and your toes touching.
- Unlock knees, shift weight onto your heels, and gently pull them toward each other.
- Stand tall, reach your arms overhead, and press your fingertips together.
Modified founder
- Stick out your hips, inhale and reach your arms out in front of your heart.
- Keeping your hips back, press your fingertips together.
- Slowly, lift your arms and keep the core pulled in and maintain a neutral spine. Hold for 15 to 20 seconds.
Woodpecker
Named after the bird's movement, this not only strengthens your back but also your butt muscles.
- From a lunge position, press your front heel and stand tall.
- Lift the back heel up off the ground and reach the arms out in front of your heart.
- Drive your butt as far back as you can, without moving your knee, until you feel a stretch in your hamstrings.
- Tighten your core, maintain a neutral spine and slowly reach the arms overhead.
- Hold for 20 to 30 seconds, before repeating on the other side.
