Basic back exercises for back pain relief

Today, backache is a common problem among the young as well as the old. There are many causes of backaches - physical, emotional as well as mental. A major contributing factor however, is the lack of sufficient physical exercise, combined with day-to-day activities that gradually weaken and ultimately damage the back.

Yoga, when practiced regularly, can help relieve back pain and strengthen the muscles and ligaments of your back to increase  flexibility.

Exercise 1

Exercise 1

• Lie on your back with your arms by the side
• Breathe in, stretch your arms over your head
• Interlock the fingers and stretch upwards, with feet pointing forward
• Hold the position breathing normally
• Exhale and bring the arms down by your sides.

Exercise 2 A & 2 B

Exercise 2 A

• Lie flat on your back with arms beside you
• Bend your right knee up to your chest, with the foot pointing forward
• Interlock your fingers below the knee and bring the knee close to the chest
• Hold the position for a few seconds and relax the back
• Go back to the starting position
• Repeat with left leg, then go back to start position.

Exercise 2 B
• Now draw both your knees to your chest
• Hold the position, breathing normally Try and relax the back
• Come back to the starting position.

Exercise 3

Exercise 3

• Sit with your legs stretched out
• Place palms behind, as shown, with fingers pointing forward
• Pushing down on the palms, slowly push your chest forward, arch the back and drop the head back, as shown
• Hold the position, breathing normally
• Slowly come back to the starting position.