Our back is the strongest part of the body and takes many a blow as we go through life. We often take the health of our back for granted. Bad posture, sports-related injury, an accident, or a congenital condition, too many hours of bending over a laptop – there are simply many ways to injure our back unintentionally.’
With the strength of the spine and the back to help us, we pull through so many tasks in a day – walking, bending, lifting, pushing, carrying, climbing etc. What purpose does a healthy back and spine serve? This evaluation is better appreciated when one loses the good health of the only back and spine that we have.
Listen to this renowned orthopaedic surgeon who shares tips on maintaining a good back and exercises that you can quickly do each day to maintain a supple spine.
5 exercises to reduce spine-related problems:
Dr Anup Khatri has listed these 5 simple exercises that can be done at home without any equipment.
- Knee to chest: Lie on your back. Lift one leg and bring the knee towards the chest. Grasp the knee or shin and pull the leg as far as it will go. Tighten the abdominals and press the spine to the floor. Hold for 5 seconds. Repeat on another side, then pull both legs in together. Repeat the sequence 10 times. 3 sets daily.
- Plank: Lie on your stomach, forearms on the floor and elbows directly below shoulders. Tighten abdominal muscles and lift hips off the floor. Squeeze your gluteal muscles and lift your knees off the floor. Keep body straight and hold for 30 seconds. 5 sets daily.
- Hip Bridge: Lie on the back with arms at the sides, knees bent and feet flat on the floor. Tighten abdominal and gluteal muscles and lift pelvis so that body is in a straight line from shoulders to knees. Hold this position for 15 seconds. 5 repetitions daily.
- Bird dog: Begin on hands and knees with shoulders positioned over hands and hips over knees. Tighten abdominal muscles and raise one arm straight out to shoulder height and level with your body. Hold until you feel balanced. Slowly lift and extend the opposite leg straight out from the hip. Tighten buttocks and thigh muscles and hold the position for 15 seconds. 5 repetitions daily.
- Kneeling back extension: Begin on hands and knees with shoulders positioned over hands. Rock forward onto your arms, round your shoulders and allow your low back to drop towards the floor. Hold for 5 seconds. Rock backwards and sit buttocks as close to heels as possible. Extend arms and hold for 5 seconds. 10 repetitions daily.
There! We’ve got you covered. We’ve got your back. The good doctor has shared important wisdom, now you must do the rest.
Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.