7 Exercises That You Can Follow to Prevent Your Back Pain

Back pain is characterized by a shooting pain, persistent sensation or a dull ache in the back. The symptoms of back pain can range in its intensity from mild to acute. The muscles, nerves, bones or joints in the body could be the reason of the pain rising. Although, quite common in most adults but it may lead to severe conditions at times, this is why treatment is vital.

These are 7 exercises that you can follow to prevent back pain:
1. Cobra Stretch
Proceed by lying on your stomach with legs extended and palms placed on either side of your head with forearms and elbows lying flat on the ground. In slow motion, push your body upwards with your hips on the ground such that the weight is resting on the elbows. Hold this position for 10 seconds and slowly release your body to the initial pose and repeat five times.

2. Cat-Cow Pose:
Kneel on all fours with your hands beneath the shoulders and knees directly below the hips. Gently arch your spine towards the ceiling while exhaling. Inhale while coming back to the neutral ‘tabletop’ position on your hands and knees.

3. Lying Knee Twist:
Lie on your back with your legs in straight extended position. Bend the left knee and cross it over the right side of the body. Hold this position for 20 seconds to feel a gentle stretch through the back. With tight core muscles rotate back to the center. Repeat this process on each side thrice.

4. Wall Sits:
Position yourself 10 to 12 inches from the wall, then lean back until the back if flat against it. Slowly slide down by pressing your lower back into the wall, until the knees are slightly bent. Hold for 10 seconds then slowly slide back up the wall. Repeat this 8 to 12 times.

5. Knee-to-Chest:
Lie on your back with your knees bent and feet flat on the ground. Bring one knee to your chest, keeping the other foot as it is. Keep the lower back pressed on the floor, by holding it for 25 seconds. Relax and release the knee to the starting position. Repeat with the other leg, and do the same 3 times with each leg.

6. Hamstring Stretch:
Lie down on your back with one knee bent. Loop a towel or band under the ball of your foot. Straighten your knee and slowly pull back on the towel/band, and you will feel a gentle stretch down the back of your leg. Hold it for at least 25-30 seconds and repeat 2 to 4 times with each leg.

7. Child’s Pose:
Position yourself on the floor on hands and place knew just hip distance apart. Turn the toes in to touch and push your hips backward by bending your knees. Extend your arms forward with your head in a relaxing position. Hold this pose for 20 seconds and slowly return to the initial position. Repeat this three times.
Most people believe that less movement could suppress the pain, but it only increases it. The recommendation is to follow some of the above stretches as well as exercises in order to prevent the condition.

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