- Lie on your abdomen on the ground and place your hands by your side.
- As you inhale, lift your legs and upper torso.
- Using your inner thighs, lift your legs upwards without bending your knees. Your weight should rest on your lower ribs and abdomen.
- Hold the pose for a minute. Release.
- 3. Bent Knee Twists According to Trainer Mohsin, Head Trainer, Fitness First, “a person usually suffers from back pain when the muscles and the hamstrings have become tight. To avoid this one needs to do bent knee twists. This exercise is easy to do and helps in building our glutes.” Here are easy steps to do bent knee twists: Start lying on your back with your arms out to the sides and your knees bent in the air. Bring both knees to one side, hold a moment, return to neutral, then twist to the other side, hold a moment, and return to neutral and repeat. Repeat this 10-12 times.
- 4. Bhujangasana
This asana resembles a serpent with its hood raised. Cobra Pose or Bhujangasana is part of the sequence of yoga postures in Padma Sadhana and Surya Namaskar or Sun Salutation and one of the most useful exercises for back pain, according to Art of Living.
These are the simple steps to do the exercise:
- Lie flat on your stomach. Place your hands on the side and ensure that your toes touch each other.
- Then, move your hands to the front, making sure they are at the shoulder level, and place your palms on the floor.
- Now, placing your body’s weight on your palms, inhale and raise your head and trunk. Note that your arms should be bent at your elbows at this stage.
- You need to arch your neck backward in an attempt to replicate the cobra with the raised hood. But make sure your shoulder blades are firm, and your shoulders are away from your ears.
- Press your hips, thighs, and feet to the floor.
- Hold the asana for about 15 to 30 seconds while breathing normally. Feel your stomach pressed against the floor. With practice, you should be able to hold the asana for up to two minutes.
- To release the pose, slowly bring your hands back to the sides. Rest your head on the ground by bringing your forehead in contact with the floor. Place your hands under your head. Then, slowly rest your head on one side and breathe.
- 5. Pelvic Tilts Pelvic tilts play an important role when someone experiences a back pain. Athletes usually prefer this exercise when their back is under immense pain. According to Laxmi Mondal, Trainer, Skulpt Gym, Kolkata, “Pelvic tilts strengthen the lower back muscles and reduces back pain. It also helps in strengthening the hamstring muscles.” Here are easy steps to do a pelvic tilt: Lie on your back with knees bent, feet flat on the floor. Tighten your stomach by contracting it as though you were preparing for a punch. You’ll feel your back pressing into the floor, and your hips and pelvis rocking back. Hold for 10 seconds while breathing in and out smoothly. Repeat 8 to 12 times.
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