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Exercises You Can Do At Home To Prevent Back Pain!

April 14, 2020
Dr. G. Balamurali

The first advice we give during physiotherapy at HAMSA is to keep moving around if you have back pain. The automatic response is to avoid all physical activity and rest. But this doesn’t solve the issue. The best way to deal with pain is to engage in regular exercises. The correct workout regime helps strengthen your stomach, legs, and back muscles. This makes you more mobile and thus reduces the pain.

Here are some of the ideal exercises suggested by the best spine surgeon in Chennai, India. Anyone with back pain can perform these exercises to lessen discomfort and aches!

1. Crunches, but partial.

Crunches are excellent for back pain as they build the muscles of the stomach and the back. But the trick is to do partial crunches. Full crunches add stress on the hips, which increases back pain.

How to do it?

Lie on your back with knees bent so that the feet are flat on the floor. Put your arms behind your neck. You can even cross them over the chest. Slowly raise your shoulders off the ground while tightening your stomach muscles. Don’t use your elbows or arms to lift the upper body. It has to be the shoulders and stomach. After you’ve held the crunch for a second, slowly lie back down. Remember to breathe out as you raise the shoulders and in as you lie back down. Repeat 8 to 12 times.

2. Spine extension

This exercise works on strengthening spine muscles. It not only takes the pressure off the back but also improves the overall posture.

How to do it?

Lie on your stomach and place your hand behind your back. Raise your head and shoulder up.Hold it up for 5 seconds . Repeat it 5 times.

3. Aerobic workouts.

Any aerobic exercise keeps you active, which reduces back pain and ensures that you do not lose too much mobility because of the pain. They also help reduce weight and thus relieve the excess stress on the back. They also strengthen the lungs, and the heart!

How to do them?

Swimming, walking, cycling, and running are all forms of aerobic exercise. Pick any one and then begin with short sessions. As your stamina builds, you can increase the length of time. For people who find walking, jogging, running, and cycling painful, swimming is the best option as the water supports your entire weight.

4. Stretch the hamstrings.

These exercises reduce the stress on the lower back and enhance your posture. They also stretch out the hamstrings and help loosen them up. As a result, your range of motion becomes less limited, and the strain on the back is reduced.

How to do it?

Lie down on your back with one leg straight and the other bent at the knee. Take a towel and loop it under the ball of the straight leg. Slowly straighten the leg while pulling on the towel. You should feel a gentle stretch at the back of the leg. Hold this position for 15 to 30 seconds. Repeat 2 to 4 times on both legs.

If any of these exercises cause discomfort, stop immediately, and consult your healthcare practitioner. They will be able to guide you better.

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Internationally trained Spinal Neurosurgeon with 24 years of surgical experience, from UK. Extensively trained in all niche aspects of spinal surgery as part of 3-year fellowship in the UK (Liverpool & Nottingham), USA (San Francisco & Chicago) and Switzerland (Zurich). Senior Spine and Neurosurgeon in India since 2011.
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About Dr. G. Balamurali
Head of Spine Surgery
Consultant Spine and Neurosurgeon
MBBS, MRCS (Ed), MD (UK), FRCS (Surgical Neurology)
Fellow in Minimally Invasive Spine Surgery - UK, USA, Switzerland
Fellow in Complex Spine Surgery – UK, Switzerland
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Dr. G. Balamurali
Dr. G. Balamurali is one of the leading spine surgeons in Chennai, India. He is internationally trained in all niche aspects of Spine Surgery. He has over 26 years of surgical experience in this field.
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