To strengthen the spine, it is necessary to keep the body straight while sitting and walking. Actually, this gives a strong structure to the body. Not sitting in the correct position increases the pressure on the spine, which proves to be the cause of pain.
Working bent over like a computer screen all day causes changes in body posture, which quickly becomes the cause of pain. To overcome this, apart from rest, exercise is very important. This not only increases the strength of the muscles but also maintains the balance of the body. If you also want to increase the strength of your back, then definitely include exercise in your routine. Know those 7 exercises with the help of which increasing back pain (spine exercise) can be reduced.
Fitness coach Yash Aggarwal explains that to strengthen the spine, it is necessary to keep the body straight while sitting and walking. Actually, this gives a strong structure to the body and the grip of the body remains strong. Not sitting in the correct position for a long time increases the pressure on the spine, which proves to be the cause of pain. In such a situation, the body can be kept toned by doing regular exercise. Also the flexibility of the body remains. For this, include plank, push ups and squats in the routine and do exercises according to the capacity of the body.
To strengthen your spine, include these exercises in your routine.
1. Knee to chest stretch
To do this exercise, lie down on the ground on your back. Now bend one leg at the knee and bring it near the chest and with both hands bring the knee near the chest. Leave the other leg straight. After this, repeat the posture by bending the other leg in the same manner. Practice it according to your body’s capacity.
2. Plank exercise
Plank exercise done for weight loss strengthens the shoulders and back. To do this, lie face down on the mat. Now lift the body up from the waist and bring both the legs together. Now tighten the stomach inwards and bring the elbows below the shoulders and straighten the neck. Balance the body weight with the help of toes and lift the body upwards.
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3. Step lunges
Step lunges are very beneficial in increasing blood circulation in the body. To do this, keep the right foot firmly on the step and bend the left leg at the knee. Now take the body down and move it forward again. During this, avoid keeping the knee of the other leg on the ground. By doing this, the nutrition of the body starts improving and the body remains active throughout the day.
4. Chin tuck exercise
To do this, stand with your back towards the wall. Now straighten the spine and neck. Touch your head to the wall and remain in this position for 30 seconds. By doing this the increasing strain in the back starts reducing. Also the body remains active throughout the day.
5. Side bridge
To do this exercise, lie down on your side on the mat. Now try to lift the body above the waist and hips by bending the arms at the elbow. During this, stack the legs one above the other and place them on the mat. During this, try to keep your back straight. After this, hold the position as per the capacity of the body. This increases balance in the body and also provides relief from back pain.
6. Forward bending
With this stretching exercise, the increasing tension in the lower back muscles can be reduced. To do this, stand straight on the mat and try to bend the body forward. Due to this, tightness in the muscles increases.
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7. Deadlift
Practice this exercise with the help of a trainer. To do this, stand straight on the mat and maintain a gap between both the legs. After this, bend your legs at the knees and lift the weight on the ground. Try to lift weight according to your body’s capacity.
