5 Exercises to Reduce the Risk of Back Pain

5 Exercises to Reduce the Risk of Back Pain

Back pain is frequently noticed in people that don’t perform stretching, warm-up, and cool-down routines during a workout. It can also happen to people that don’t exercise. Others might have suffered back pain by being hyperactive and taking low rest intervals.

The pain is also commonly noticed in people with a sedentary nature but display momentary strength by lifting luggage, shifting furniture, carrying groceries, etc. One of the most common tactics to recover from back pain is spray or balm. Although it helps in decreasing pain, it doesn’t guarantee non-recurrence. Therefore, it acts as a short-term solution.

Maintaining a good back is important for athletes and fitness enthusiasts, as they have a keen interest in exercising, and it prevents them from practicing. At times, people have to take prolonged rest to recover from severe back pain. Calisthenics, body weight, and yoga exercises can help reduce such instances.

5 Must-Know Exercises That Reduce the Risk of Back Pain

1. Chair Squats

You might have already got the posture accurately in your mind with the name of the exercises, but I will give you the steps. So here they are:

• Sit on a chair with your back straight
• Get up from the chair
• Sit back down on the chair

The moment you sit back on the chair counts as a single rep. You must practice at lear three sets of 5-10 reps. It will help to reduce the risk of cramps in your back. Moreover, it will make you back straight, eventually. Therefore, you might seem taller than the people around you and feel proud.

2. Flat L-Sit

L-Sit is part of the Calisthenics routine and involves lifting the legs. However, we are not trying to put pressure on your back. We are trying to make it feel more relaxed. Here is how to do this:

• Sit down on a flat surface with straight legs.
• Ensure that your back has support and remains straight against it.
• Stay in this flat L-Sit posture for at least 30 seconds.

It seems easy, and it is for people that have continuously practiced back exercise routines. But it may feel awkward if you sit against some support for 30 seconds. It would help if you did not touch your toes or spread your hands against the support to strengthen your neck & arms. I don’t recommend any such activity as we need to focus only on the back. Try doing at least three sets of 30 seconds each.

3. Leg Raise Hold

Another variation of the L-Sit is the leg raise hold. You would do the same form but in a different direction. Here is how to do it:

• Lie down on the ground and ensure that your back is not lifted.
• Raise both of your legs until your feet face the roof.
• Hold in this lying leg raise posture for at least 30 seconds.

I consider this part of the intermediate Calisthenics routines as holding the legs in the L posture while lying on the ground also puts pressure on the core muscles. Try doing 3-5 sets of 30 seconds each on an alternate day or after two days gap. Ensure to keep the legs straight by pointing the toes towards you.

4. Arm Stretched Lying Down

Doing an arm stretch while lying down will be easy if you have ever done the superman hold on the ground. Here is how to do it:

• Lie down with your stomach facing the ground.
• Stretch your arms straight and upwards.
• Hold in this posture for at least 30 seconds.

It’s a very easy exercise that you can practice anywhere. It will relax your back muscles and might even make you realize that muscles remain idle for a long time. The best part is that it also activates shoulder and arm mobility. Therefore, you are targeting three body parts with a single exercise. Try to do at least 3-5 sets of 30 seconds each twice or thrice a week. The more, the better you would feel.

5. Lie Down Sideways

One of the best ways to fall asleep easily is lying sideways. However, we are not planning to sleep here. So, here is how to do this exercise:

• Lie sideways on the ground with one foot on top of the other.
• Put one hand on your thigh, and use the other as a cushion.
• Stay in this lying sideways posture for at least 30 seconds.

You don’t have to do any breathing exercises while lying sideways. Try to relax your body while you are lying in a direction and change sides. Try to complete at least three sets of 30 seconds on each side without moving.

Additional Tips

• Try to take any chance of moving around and completing your tasks. At times, take a break and stroll.

• Take an online fitness class for 30-45 minutes a day. If you don’t, then make time for yourself by rising early in the morning.

• Ensure that you receive adequate time for self-help and don’t get worn out by not taking a break between chores.

• Don’t endlessly watch TV shows, movies, or videos during the weekend. Take some time off between them too.

Conclusion

Doing the five-exercise back pain routine might seem easy, and it is. Try to do the exercises mentioned to relax your back muscles. Once you can do 3 of 5 exercises properly, you can do more challenging back exercises like the Hindu push-up hold, cat-to-cow stretch, Superman hold, etc.

The exercises will reduce the risk of back pain; however, you should still avoid sudden movements that can cause cramps. Moreover, you should regularly include warm-up, cool-down, and basic stretching movements. It will make you feel active and relaxed throughout the day.

Online fitness classes can prove beneficial in teaching similar movements that can reduce the risk of knee pain, ankle injuries, arm cramps, etc. An online personal fitness trainer will guide you through exercises that make you feel active and increase your strength. If you’d like to know, write on WhatsApp at +91 7982978713.