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Exercises to reduce back pain
You thought back pain will disappear after baby birth? Well not so easily, usually it takes few months post pregnancy. There are some reasons why it troubles you for so long: due to carrying baby, sleepless nights, long breastfeeding session. But if you do below exercises regularly then it will surely help to get rid of the back pain.
Note: In case of sever back pain, please consult doctor first before trying any exercises.
Neck and upper back stretch
1. Stretch arms straight in front and hold hands together.
2. Stretch and extend your shoulder away from body.
3. Slowly bend your head forward as shown in the picture
4. Hold for 15 to 30 seconds.
5. Repeat about 5 times.
Whole back stretch
Note: If you have knee pain, do not do this exercise.
1. Kneel on the floor, relax and sit back on your ankles.
2. Leaning forward, put your hands on the floor.
3. Stretch out your arms in front of you. Rest your head (between your arms) as shown in the picture
3. Slowly push your chest toward the floor, reaching as far in front of you as possible.
4. Hold for 15 to 30 seconds.
5. Repeat 2 to 4 times.
Easy to do and effective. You can do it any time of day. While working too.
1. Sit on the edge of a chair. Clasp hands behind the head
2. As shown in the picture slowly arch backward until you are looking up at the ceiling.
3. Repeat 8-10 times.
1. Kneel on the floor, with your neck and back parallel to the floor.
2. Lift left hand and stretch it ahead, parallel to the floor without raising your head.
3. Hold for 5 seconds.
4 Return your hand to the floor. Repeat 10 times. Repeat with right arm 10 times.
This is quite effective stretching and you can do any time of day.
1. Sit comfortably with your feet shoulder-width apart.
2. Smoothly roll your shoulders in circular motion (first up, then back, and then down)
3. Repeat 2 to 4 times.
You can also do this exercise while standing.
If you are working and have to work sitting long hours then this exercise is highly recommended daily 3-4 times.
You can also do same exercises while keeping hand on belly.
1. Place your left palm on left shoulder and right palm on right shoulder.
2. Without changing position of palms bring your elbows together in front of chest and nearly or directly touching each other.
3. Move up arms parallel to each other and then straight in line.
4. Gently rotate the arms making circle. (as shown in the picture.)
5. Repeat 10-15 times.
1. Stand facing towards a wall with your feet about 3 feet back from the wall.
2. Touch the wall with hand slightly wider apart than your shoulders.
3. Lean toward the wall.
3. Push your body back to your starting position.
4. Smoothly repeat 10 to 12 times.
If you are not comfortable while doing this exercise, stand closer to the wall.
Lower back exercises
1. Stand with your feet shoulder width apart. Feet straight parallel to each other.
2. Place your hands on your back, palms at your bottom.
3. Stretch your complete spine starting with head.
4. Keep your legs straight. Do not bend your neck.
5. Hold for 1 to 2 seconds.
6. Return to standing position. Repeat 8 to 10 times.
1. Lie on your back with both knees bent at about 90 degrees.
2. Tighten you belly and pull your belly button in toward your spine.
3. Pushing your heels onto the floor and lift your hips off the floor. Your shoulders, hips, and knees should be in a straight line.
4. Hold this position for about 6 seconds. Continue to breathe normally.
5. Gently lower your hips back down to the floor and rest for up to 5-10 seconds. Repeat 10-15 times.
Press up back extension
1. Lie on your tummy and support your body with your forearms.
2. Press your elbows down onto the floor to lift your upper back. Loosen your belly muscles and let your back to arch without making use of your back muscles. When you press up, do not let your hips or pelvis come off the floor.
3. Hold for 15 to 30 seconds, and relax.
4. Repeat 2 to 4 times.
Single knee fold on chest
1. Relax and Lie on your back with knees bent and feet flat on floor.
2. Gently raise your left knee and hold it with both hands.
3. Slowly pull the knee on your chest and while doing so relax your back, pelvis and legs.
4. Hold for 5 seconds and return to feet flat on floor and knee bent position.
5. Repeat with right knee.
6. Repeat 10-15 times.
If you are comfortable doing this exercise, try with both knee at same time.
1. Get down on your hands and knees on the floor, palms flat on floor with shoulder width apart. Knees should also be hip width apart. Knees exactly below the hips. Hands beneath your shoulder.
2. Relax your head. Tighten the abdominal muscles and round your back up toward the ceiling. You will feel a stretch in your whole back.
3. Hold this stretch for as long as you can hold comfortably for about 15 to 30 seconds.
4. Return to the starting position with a flat back still knees and hands on floor.
5. Relax your abdominal muscles and allow your tummy to fall downward. Lift your hips toward the ceiling. Like you are forming a wave.
6. Hold this position for 15 to 30 seconds.
7. Repeat 2 to 4 times
Planks work on your entire core.
1. Get into plank position as shown in the figure (Face towards floor, your forearms on floor, back must be straight, legs stretched, abs engaged).
Your body from head to feet should be in straight line without arch in back, which is most important.
2. Hold for 30-60 seconds, keeping abs tight.
3. Lower knees to floor, resting for 30 seconds before resuming.
4. Repeat 4-5 times.
One of most common reasons for long lasting back pain in women is the bad posture. Especially while breastfeeding in sitting position. Try to feel up the gap between your back and hard support at your back with use of pillow. Do not bend while sitting, sit straight. Try to feed in sleeping on side position at night so you get enough rest for your back.