Strengthen your lower back

Simple exercises which can be performed at your home can strengthen your back and alleviate pain for people suffering from back pain. Blood flow to the lower back area is also increased, which helps reduce stiffness.

Here are some easy exercises you should do twice a day to prevent back pain.

Double knee to chest

·        Lie straight on your back

·        Hold your legs with your hand

·        Pull them towards you and feel the stretch

·        Hold for 15 seconds and then relax

Single knee to chest

·        Lie straight on your back

·        Bend your left knee to the chest

·        Hold your knee with your hands

·        Pull your leg towards your right shoulder

·        Hold for 15 seconds and then relax

Hamstring stretch

·        Sit with your legs straight

·        Reach forward with your hand as much as you can to feel the stretch behind your thighs

·        Hold for 15 seconds and then relax

Piriformis stretch

·        Lie straight on your back

·        Bend both your knees

·        Cross one leg over the other

·        Hold your legs with your hand

·        Pull towards you to feel the stretch

·        Hold for 15 seconds and then relax

Hip flexor stretch

·        Kneel on the floor with your right leg bent and kept forward

·        Place your hands over your leg

·        Move your hip forward to feel the stretch

·        Hold for 15 seconds and then relax

·        Repeat the same with your left leg

Also Read: How Wrong Footwear can cause Back Pain

Kauvery Hospital

Lower back stretches are crucial exercises that are recommended to be performed twice a day. With time they can improve the spine's flexibility and prevent the occurrence of back pain. Hamsa spine and brain rehab have been helping people get their normal life back after an accident or major spine treatment surgery.

 

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Spine Health - Back Pain, Neck Pain

Work from home (WFH) has become the norm for most working people due to the pandemic. One of the major problems we have encountered during this period is poor spine health. When you notice constant pain or discomfort in the back, it is best to consult with a specialist for spine treatment. Here are some common questions about spine health answered by a spine specialist from Kauvery Hospital.

What is working from home, and what are the common effects?

Most people, especially those employed in the IT sector, have started working from home due to the pandemic. But people who aren’t used to this WFH model, like the health professionals and more, are also forced into this.

Suddenly starting to work from an unfamiliar environment, most probably without the right furniture, and many other factors have built up our stress since we began the WFH model. Some people are starting to suffer from depression, anxiety, and social disorders because of this isolation.

But other than this, we have started to remain sitting for a long time now. We don’t have to travel to work, and strolls are also out of the question with the lockdown. This has brought about problems with the back and the neck.

You might hear of the term “Sitting is the new smoking”. Prolonged sitting with less physical activity can bring about a myriad of problems in the person, and one among them is increased pressure on the back muscles. These neck and back problems can become severe, and you might need spine surgery to treat them.

Also Read: How Wrong Footwear can cause Back Pain

Kauvery Hospital

Work from home has become inevitable, and with the increasing number of variants, it seems to be the only solution. It is best to learn what is good for our health and follow that routine diligently. If you are experiencing any problems with your back or neck, then try finding a specialist with options like “spine doctor near me” or other such search phrases.
 
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