Partial crunches
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| Partial crunches |
It creates the core strength of our body. It makes our lower back stronger as well as our stomach also.
Steps:-
1. Back on the floor with knees bent and feet upwards.
2. Puts your hand behind your head.
3. Raise your shoulder from the floor.
4. Breath out as you go upwards.
5. Hold for a sec and slowly get down.
6. Repeat to 8-12 reps.
Remember:- To prevent back stress and for taking the right posture to keep your lower back, feet, hips attach to the floor. It stretches your abs muscles.
Hamstring Stretches
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| Hamstring Stretches |
It relieves the back of the leg, or some parts of the lower back also. In this exercise, we use a towel or band as shown in the picture.
Steps:-
1. Lie on the floor with your back with one knee bent.
2. Take a towel use it as shown in the image from the boll of the foot.
3. Pull back the towel slowly. You ought to feel some stretch to the back of your unbent leg.
4. Hold on for at least 15-20 sec.
5. For both legs do the exercise for at least 5-8 times.
Remember:- Do it slowly as you can throw take your breath in control take it when you release towel and throw when pulling the towel.
Wall Sit
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| Wall Sit |
it is taken as the best exercise for lower back pain[kamar dard]. it is considered as little hard. do this with carefully and properly.
Steps:-
1. Standing in such a way back is facing wall around 10-12 inches far.
2. Lean into the wall carefully until your back is flat to the wall.
3. Slowly slide down until your knees become perpendicular.
4. Hold this for 10 sec then slowly slide up.
5. Repeat this to 8-10 times.
Press-up Back extension
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| Press-up Back extension |
This is one of the best back pain[kamar dard] relief exercise. steps are given below this carefully.
Steps:-
1. Lie on your stomach.
2. Puts hand attaches to your chest on the floor.
3. push your hand slowly you feel your shoulder lift from the floor.
4. If it is ok then continue to push your hand until it creates little pain.
5. do this for 7-8 time as per your capacity.
Bird dog
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| Bird dog |
The bird dog is the great workout of the back as well as for arms also. The steps for doing this are below.
Steps:-
1. Put your hand and knees on the floor.
2. Tight your abs muscles.
3. Lift your one leg in the same position and push it behind maintaining your position.
4. Hold the position for 5-6 sec.
5. Switch to another leg.
6. Do it for each leg 8-12 times.
7. With lifting your leg lift your arms also for the same time you lift your leg.
8. Don't let your back and shoulder loose. stay in position.
Knee to chest
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| Knee to chest |
This is another exercise to use legs in back pain[kamar dard] relief workouts. Follows the for doing it safely and rightly.
Steps:-
1. Lie on the floor with the back. feet attach to floor and knees bent.
2. Take the 5-6 sec to make a perfect posture.
3. Then lift up one leg and another ascites. try to touch your chest.
4. slowly down your leg and repeat this from another leg.
5. For both leg try this for 7-8 time as you can.
Pelvic Tilts
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| Pelvic tilts |
This workout is best to make your abs stronger. make sure your abs can pull properly and it reduces your back strain.
Steps:-
1. lie on the floor with your back and knees bent.
2. feet properly flat on the floor.
3. pull your stomach upwards by pushing you're lower back in up direction.
4. Holding this for 10-sec take or leave your breath in between smoothly.
5. slowly down your stomach.
6. Repeat this to 5-6 times as you can.
Bridges
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| Bridges |
It offers a fast relief from back pain[kamar dard]. it helps in making strong various muscles of the back, mainly it works for lower back and abs.
Steps:-
Steps:-
1. Lie on the floor with your back and your hands also touching the floor.
2. lift your lower back up until your knees, abs, shoulder become a straight line.
3. Hold there for about 8 sec.
4. slowly down your lower body and take 6-8 sec of rest.
5. repeat this to 6-8 times.
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