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Here are the exercises that help you tackle back pain


Back pain is something experienced by all of us atleast once in our lifetime and those of us who keep seated for long periods have chronic problem. Ageing, lifting heavy weights and muscle pull or injury are other reasons of back pain. Some exercises if done regularly can keep clear off lower back pain . They are-

Lift your hips- Lie on your back with knees bent and slowly lift your butts and the entire pelvic region. Hold the position for upto 5 seconds (as much is comfortable for you) and then keep your body down. Repeat the exercise 10 times everyday.

Back stretching – Lie on your front with palms down and under your shoulders while bending your elbows. Now straighten your elbows by raising your upper body as high as possible. Let the lower half of the body remain at its position. Stay there upto 5 seconds. Then return to your original position and relax. Repeat 5-8 times.

Stretch your knees – Lie on your back bending your knees. Now pull one knee towards your chest as much as possible. Stay in this position for upto 5 seconds. Now get back to initial position and relax. Do it 5 times with each knee alternatively.

Raise a leg– Rest your body on the floor with one leg straight and the other knee bent. Now raise the straight leg to the height of the bent knee and hold the position for 5 seconds. Then rest the leg on the floor. Repeat this 10 times. Then carry out the same process with the other leg straight and opposite knee bent.

Roll your legs – Lie on the floor with knees together and bent. Now turn your face towards the right side and roll your knees to the left , on the floor with your feet sticking to the ground. Stay in the position fir 5 seconds. Now bring your knees to the centre. Then turn your face to the left side and roll your knees on the right. Repeat 5 times in each direction.

Regularly practicing these exercises will keep the lingering backpain away !