Prevention is better than a cure’ is a cliché very relevant to problems like back pain. Statistically, back pain is one of the most common problems in the modern era. We can broadly classify the reasons for the pain under two categories — either being in a very sedentary lifestyle with bad posture thrown in, or exercising with bad posture and technique i.e.. inefficient kinetic chain. If you fall in the first category, start moving but keep in mind the posture and alignment, and if you are in the latter category, keep in mind your posture and technique. These few simple exercises will help strengthen your back and keep it pain free.
(Cat and Dog Stretch)
The Cat and Dog Stretch is a great way to stretch the back and core. I find it extremely effective in helping relieve back pain as well as keeping the back free from pain. Stand on all fours, with your knees and feet shoulder-width apart, and the toes tucked in, spine relaxed.
Inhale, tuck your stomach in, start curving your spine toward the ceiling. Imagine the cat stretching, imagine someone pulling you toward the ceiling, as the chin and the pelvis start coming toward each other.
Exhale and go into the opposite position, generate the movement through the pelvis and arch your back, and look up and tilt your pelvis out, visualise a dog stretching. Do this exercise 10 times gently, without jerky movements, and only as much as you are comfortable with.
Cobra Stretch
Lie on your stomach, with your hands by your side. Start exhaling, stretch your elbows and arch the spine as much as you are comfortable with. Visualise a cobra in its full stretch while doing the exercise.
Opposite Arm & Leg
This exercise will not only strengthen the core and back muscles but also help stabilise the back. Use the same starting position as in the Cat and Dog stretch. Keep your elbow soft, and the back slightly rounded. Lift the opposite arm and opposite leg, engage the core. Bring the elbow and knees together while inhaling and stretch again as you exhale. Do repetitions. As you grow in confidence and strength, you can add a little challenge by holding a dumbbell or a water bottle in your hand.
Swimming
Lie on your stomach with arms stretched out. Inhale and lift both arms and legs off the ground while pushing the pubic bone into the ground. Keep the rest of the body absolutely still while the legs and arms make short, precise and quick up and down movements. Do as many repetitions as you can fit into five long breaths.
Push-up
You might not necessarily associate a push up with back pain prevention, but it is an excellent exercise to improve upper body and core strength. Set your hands at a distance that is slightly wider than shoulder-width apart, stretch your legs, clench the butt, and tighten abs. Your core will be engaged, and your body should be in a straight line. Your head should be looking down your arms, and should be straight and supporting your weight. With your arms straight, butt clenched, lower yourself until your elbows are at a 90-degree angle or smaller, and exhale and push your body up until you are back in the starting position.
Leg Raises
This exercise will strengthen the core as well as the lower back. Lie down on your back, try and keep your spine neutral, do a little pelvic tilt, lift your legs up towards the ceiling. If you feel you are not strong enough to keep your legs up without support, place your hands under your hips, otherwise push your arms firmly into the ground for support by your sides. Inhale and lower your legs to 45 degrees, if you feel your back is straining, go as low as your core strength allows you to. Exhale and come back to the starting position. Do three sets of 10 repetitions.
Little Piece of Heaven
Last but not the least, the Little Piece of Heaven, for me is one of the fundamental exercises and is more than a mere stretch. It relaxes the lower back, and also helps with flexibility. Sit on your heels, stretch your arms forward and relax head and shoulder. Stay in this position for 10 counts.
— The writer is a holistic fitness and wellness expert
