5 Simple exercises
to fix your back

A stinging pain in your back, but you can do nothing about it because the project isn’t yet done, or your boss is waiting for that presentation, or it's time to get your kids from school. Quite often, we get so engrossed in our present situations that we hardly get time to breathe, look inwards or realize any physical or mental issue. It’s because the priority is the work in front. However, you can fix your back with these simple exercises that take only seconds to do and don’t require props like a yoga mat, ab wheel, or a dowel.

Fix your back today!

1. Triangle pose

Staying in one posture constricts your shoulders and hips and makes your core muscles stiff. The triangle pose (trikonasana) and the twisted triangle pose help relax the body stiffness and stretch the back. It breaks the building lethargy, activates the back muscles, improves spine flexibility and cures stomach problems. People with headaches, fluctuating pressure levels, or neck injuries should not do this unless recommended by their specialists.

2. Seated thigh squeeze

Be comfortable in a chair, sit erect, legs down with a few inches distance between both feet. Make a fist with both hands and squeeze them between the knees. Feeling a proper stretch, squeeze your inner thighs, hold on for about 5 seconds, exhale and relax. Do this exercise 10-15 times. Not only is this exercise simple and ensures stability, but it also helps release stress and relieves lower back pain.

3. Wide-legged forward bend (Prasarita Padottanasana)

One of the effective yet simple exercises for back pain is the prasarita padottanasana. In this wide-legged posture, you do a spinal twist that strengthens your spine, hip joints and abdomen. You can try this asana by putting a block on the ground for support. As you fist one hand and stretch to draw your shoulder blade back, that helps relieve the backache. The force between the legs and the arm pushed down as well as the position of the chest, helps bring balance and calmness too. Avoid the asana if you have weak knees, leg strength, or pain in the hamstrings.

4. The rolling-out exercise

If you sit in a chair for too long, you may get up slightly hunched and feel a mild pain in the lower back. Try putting your hands above the hip bone as you straighten your spine. People who often get backaches may find difficulty breathing if they stand up with a jolt. Try breathing in and out for 10 seconds here. Now, with the support of your hands right above the hip bones, slowly lean back as you exhale and keep the ab muscles tight. Slowly come back to the original position as you inhale. Do this for about 10-15 rounds to feel the pain drift away from your lower back.

5. The door twist

Stand close to a door frame such that your toes are right against it and your hands are crossed holding either side of the door. Now with your chin close to your chest, move your body backward, away from the door. As your back pulls towards the floor, you experience a deep stretch, hold the pose for a few breaths and come back. Take your hands and put them over your hips, and stand straight with your stomach pressed to the door frame. Now slowly bend backward, hold it for a while and come back. The stretch helps relax your spine, increases muscle mobility and relieves stress and exhaustion. Do the door twist for 4-5 cycles for effective results.

Conclusion

If you feel challenged by a routine of how to fix back pain, these easy spine exercises are to give you some relief. However, consider these facts additionally to stop aggravating the pain.

• Avoid sitting cross-legged for long hours as it can lead to lower back issues, sciatica, etc.

• Too much rest/lying down can make back muscles stiff. Balance with light exercises.

• About 80 percent of the time, bad posture is the reason behind back pain. To avoid that, be aware of your posture.

• Practicing pranayama and meditation can help you cope with the pain better. 

FAQ on ways to fix your back