Back pain is no longer an exclusive domain of the elderly. It’s increasingly infiltrating the lives of young professionals. The combination of sedentary lifestyles, endless hours hunched over screens, and the relentless stress of the corporate world has forged a formidable alliance against the younger generation’s backs. Dr Pulkit Sharma, senior resident doctor in the department of Neurology at Kyno Health, Noida, explains the causes of back pain, and suggests few exercises that help cure it.
Back pain can be caused by various factors, including herniated discs, spinal stenosis, sciatica, or nerve impingement. Neurologists have expertise in assessing the underlying neurological causes of back pain and determining the appropriate treatment options. Collaborating with a neurologist can help patients with back pain receive specialized care tailored to their specific condition.
Following are some exercises that will help strengthen the spine.
Knee to Chest Stretch:
The knee-to-chest stretch is an excellent exercise for lengthening the lower back and providing relief from tension and pain.
To perform this stretch, begin by lying on your back with your knees bent and feet flat on the floor.
Gently grasp your right lower leg with hands, interlacing your fingers or clasping your wrists just below the knee.
With your left foot remaining on the ground, slowly pull your right knee towards your chest until you feel a gentle stretch in your lower back.
Hold this position for 30 to 60 seconds, allowing your legs, hips, and lower back to relax. Release your right knee and return to the starting position.
Repeat the same steps with your left leg, performing the stretch three times for each leg.
For an added challenge, you can try a variation of the knee-to-chest stretch by bringing both knees towards your chest simultaneously for 15 to 20 seconds. Repeat this sequence three times, allowing 30 seconds of rest between each repetition.
Flexion Rotation
Another effective exercise for stretching the lower back and buttocks is the flexion rotation.
Lie on your right side with both legs extended. Bend your left leg and hook your foot behind your right knee.
With your right arm, grasp your left knee, and place your left hand behind your neck.
Slowly rotate your upper body backward, aiming to touch your left shoulder blade to the floor.
You should feel a mild stretch in your lower back.
Repeat this rotation ten times, holding each stretch for 1 to 3 seconds before gradually returning to the starting position. Perform the same sequence on your left side.
Normal Wall Stretch
Locate an unobstructed wall space where you can position yourself with your back against the wall.
Stand with your feet at a comfortable distance apart, approximately hip-width.
Initiate the stretch by gradually leaning backwards, allowing your lower back to make contact with the wall, extending up to your shoulders. Keep your head and neck in a neutral alignment.
As you lean against the wall, maintain a relaxed posture with a slight bend in your knees.
Engage in deep breathing while consciously relaxing into the stretch, experiencing a gentle elongation in your back muscles.
Hold the position for a duration of 30 to 60 seconds, adjusting the length of time based on your comfort level.
To return to an upright position, use your feet to push away from the wall gradually.
Repeat the stretch for a total of 2 to 3 times, taking appropriate breaks between repetitions as needed.
CAUTION: It is crucial to seek guidance from a healthcare professional or a certified yoga instructor before embarking on these exercises, particularly if you experience severe or chronic back pain. Their expertise will enable them to offer personalized recommendations and ensure that you engage in the exercises with utmost safety and effectiveness.
Adequate levels of calcium and Vitamin D is important
Dr Pulkit says preventing low back pain necessitates the adoption of various measures, including maintaining an optimal body mass index (BMI), abstaining from engaging in arduous lifting tasks, and employing correct lifting techniques involving the bending of knees while keeping the spine in a neutral position. It is of utmost importance to refrain from sudden or excessive bending movements that can strain the lower back. In the case of women, who are more prone to developing osteoporosis as they age, ensuring adequate levels of calcium and Vitamin D becomes crucial, as low back pain in women often arises from this condition. Additionally, individuals already afflicted with spinal issues can benefit from utilizing lumbar support belts to provide supplementary assistance and alleviate discomfort.
