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5 Best Back Pain Relief Exercises | Joint Pain, Osteoporosis | Healthy Bharat | Dr Abhiinav Chaturvedii

🙋‍♂️I am Dr Abhiinav Chaturvedii
Rooprani Health Cares Center
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1. Pelvic Tilts: Start by lying on your back with your knees bent and feet flat on the floor. Slowly tighten your abdominal muscles and tilt your pelvis towards your heels, flattening your lower back against the floor. Hold for a few seconds, then release. Repeat this movement several times.

2. Cat-Cow Stretch: Get on your hands and knees in a tabletop position. Inhale as you arch your back, lowering your belly towards the floor and lifting your head and tailbone towards the ceiling (Cow Pose). Exhale as you round your spine, tucking your chin to your chest and pulling your belly button towards your spine (Cat Pose). Flow smoothly between these two poses for several breaths.

3. Child's Pose: Sit back on your heels with your knees spread apart. Extend your arms in front of you and lower your chest towards the floor, resting your forehead on the ground. Hold this position and focus on deep breathing, allowing your back muscles to relax and stretch.

4. Hamstring Stretch: Lie on your back with one leg bent and the other extended straight up towards the ceiling. Hold the back of your thigh or calf with both hands and gently pull towards your chest until you feel a stretch in the back of your leg. Hold for 20-30 seconds, then switch legs and repeat.

5. Bridge Pose: Lie on your back with your knees bent and feet hip-width apart. Press your feet into the floor as you lift your hips towards the ceiling, engaging your glutes and core muscles. Hold at the top for a few seconds, then slowly lower back down. Repeat for several reps.

Remember to listen to your body and only do what feels comfortable. If you experience any pain or discomfort, stop immediately and consult with a healthcare professional.

By incorporating these exercises into your daily routine, you can gradually strengthen your back muscles, improve flexibility, and reduce the frequency and intensity of back pain episodes. Stay consistent and be patient with your progress.

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⚠️ Disclaimer;

Dr Abhiinav Chaturvedii explains this video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Abhiinav Chaturvedii and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

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