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Exercises to Keep your Back Healthy : Backache exercises

Back ache has become a common problem for most of the corporate office goers. Alas, quitting office to laze around at home to get rid of one’s back ache is not the feasible solution. The solution is to try simple exercises for back, which will vanish you back ache problem and will keep you overall healthy.

Here are some simple and easy exercises for back:

Pelvic Tilt : Lie flat on your back and bend your legs with feet kept flat on the floor. Press your lower back towards the floor and tighten your abdominal muscles. Hold the position for 10 seconds and release. Repeat the step for about 5 times.

Sit Ups : Lie down on your back and bend your knees. Cross your arms and rest them over your chest. Give a slight pelvic title and keep your chin in and start sitting up slowly. Hold the position for 5 seconds and repeat the step for 10 times.

Lower Back Stretch : Lie down on your stomach. Keep your palms parallel to your ears straight. Slowly push yourself up with the support of your hands and keep your pelvic on the floor. Repeat the step for 10 times.

Overall Back Stretch: Bend down on your knees and hands. Keep your arms aligned to your shoulder with palms flat on the floor. Keep your head facing the floor and slowly push you back making an upwards curve. Hold the position for 5 seconds and then release. Repeat the steps for about 10 times.

Hamstring Stretch: Sit on the floor and stretch your legs. Press the back of one leg completely to the floor and at the same time bend the other leg to your knees. Keep you back straight while stretching the flat leg on the floor. Hold for 10 seconds and release. Exchange the legs and repeat the steps for about 5-7 times.

These simple exercises for back will strengthen the muscles and spine, which are equally important for keep your back ache healthy.

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