Home exercises to strengthen your back and reduce back pain

Around 60-80% of adults endure back pain at some point during their lives. As normal and common as this sounds, the fact remains that back pain needs correction. Now before you invest in an expensive chiropractic chair that we all know will just remain in a corner after a while, consider investing 15 minutes of your time every day to support your back.

How, you ask? Through simple home exercises to strengthen back muscles and even help to get rid of that back pain!

Now before we get to these exercises, let’s address some of the most common triggers of back pain in today’s times:

● Working long hours in front of the screen (laptop/computer)

● The above is invariably aggravated by stooped/hunched over posture

● Binge-watching your favourite OTT shows whilst sinking into the softest sofas (remember, these are the most difficult to get up from)

Do any of these sound familiar? How long do we stay in the same position?

Our brains tend to switch off muscles such as our glutes and hip flexors which remain static for a long period. This is why many of us find ourselves stiff when we get up to move and exercise. The less mobile you are, the more prone you can be to muscular variation and weakness.

Remember, always be on the go — whether you’re making a cup of coffee now and then, getting up to peek out of the window, or spending your lunch break doing a few exercises. Always make sure that you’re not spending the whole day stock-still. Keep those muscles working in order to keep stiffness at bay!

Now let’s talk about the simple home exercises for your back.

Consider investing in a yoga mat. Bonus points if you can lug it around to your workplace, and take a 5-10 minute break every 2-3 hours during the day.

Floor Back Extensions

● Lie flat on your belly, face down

● Keep your arms alongside the body (place a towel under your forehead, if needed)

● Breathe in and breathe out

● As you breathe out, lift your chest and legs off the ground at the same time

● Hold this position for 8-10 seconds

● Get back to your starting position, take a deep breath and repeat this exercise 5 times

● Tuck in your stomach to tighten your ab muscles and protect your back throughout the exercise

Arm/Opposite Leg Lifts

● Lie flat on your belly, face down

● Keep your arms extended in front of your head

● Take a deep breath

● Breathe out, lifting one arm and the opposite leg together at once; make sure to lift your entire leg off the floor, with your toe pointing towards the ceiling

● Hold this position for 8-10 seconds

● Come back to your initial position; repeat the process with your other leg and arm

● Remember not to lift your limbs too high

Flat Back

● Stand straight, bend your legs a little

● Keep your arms above your head so that they stick out of your torso

● Always aim at making yourself taller as you do this exercise

● Bend your body at the waist until your chest is parallel to the floor

● Stay in the position for 10 seconds then get back to the initial upright position while keeping your back straight

● Breathe in from where you started, and breathe out as you lower your chest

● Make sure you don’t curve your back

● Keep your stomach tucked in to tighten your ab muscles and thus protect your back while you exercise

Plank

● Lie on your belly, face down

● Lean on elbows and toes, raise your pelvis slightly so that your body is in a straight line

● Keep your elbows right below your shoulder joints at 90 degrees

● Tuck in your stomach as much as you can without cutting off your breathing

● To do this exercise more effectively, rest on your knees instead of your toes, while keeping your pelvis forward (this is specifically for those with back pain)

● Breathe in through your nose, breathe out slowly through your mouth

● Do not lower your pelvis too far or else it can trigger lower back pain

What else can I do to alleviate back pain?

● Healthy posture - sit up, straighten your back, do not slouch or hunch over when sitting in front of your laptop

● Avoid the TV slouch

● Avoid sitting in the same position for long periods of time - get up, stretch, walk around, hop a few times in the same spot

● Avoid heavy lifting - bend your knees, keep your back straight when you’re picking up something from the floor

● Exercise regularly - 40 minutes of brisk walking can do wonders for your body

● Eat healthy

● If you’re overweight, consider an exercise program that takes into account your BMI, strengths, and limitations

● Avoid sleeping your belly; sleeping on your side is ideal

● Avoid high heels and stilettos - switch to platform heels, wedges, sports shoes

● Check the weight of your office bag - consider switching to a backpack

● Check the angle of your laptop/computer - the top rim of your screen should be 2-3 inches above your eye level

When to consult a doctor for your back pain?

Back pain may be common. But it is important to know when it requires more than just exercise. Take a note of the below conditions. If you experience any of these, it may be cause for concern.

● Prolonged back pain with no relief for more than six weeks

● Sudden, severe back pain that seems to get worse without improvement

● Pain if the spine is lightly tapped

● High fever (accompanying back pain)

● Unexplained weight loss

● A history of autoimmune disease in the family

● Numbness or tingling of legs

Treat the above signs as red flags and consult Plexus – your one-stop rehabilitation centre in Bangalore.

Our team of highly-trained and experienced physical therapists, headed by Dr Na’eem Sadiq offer a wide range of physiotherapy services for your back pain!

At Plexus, we offer:

● Manual therapy

● Exercise therapy

● Flexibility training

● Stretching

● Massage and muscle stimulation (devices)

● Movement therapy

● Strength training and more

To book an appointment, please call us on:

+91 89048 42087 | 080-2546 0886

080-2547 0886 | 080-2549 0886