Exercises for the back

Almost 40 per cent of the population suffers from some form of lower back pain. If only people would practise a few simple postures to keep the lower back relaxed, they would not find themselves with such a stiff and painful back. These exercises are simple to do but they are highly effective in keeping your back supple and pain free.

Exercise 1

•  Kneel on the floor. Stretch one leg straight out in front as shown
•  Inhale raise both arms over the head. Exhale and bend forward from the hips, interlock the hands around the foot as shown and place the chin on the knees
•  Hold for 10-30 seconds, breathing normally
•  Repeat with the other side.

Exercise 2

•  Sit with the back straight; place both the arms behind you as shown, the fingers pointing away from the body
•  Bend one leg, place the foot below the kneecap
•  Gently twist the spine, take the knee towards the floor on the opposite side
•  Hold for 10-30 seconds, breathing normally
•  Repeat with the other side.

Exercise 3

EXERCISE 3

•  Bend the knees and pull them towards the chest as shown
•  Roll on your back in forward and backward movement
•  Hold for 10 - 30 seconds
•  Keep breathing at a normal pace.

EXERCISE 4

EXERCISE 4

•  Kneel on the floor, the knees together
•  Sit back on your heels, keeping the back straight
•  Inhale and raise your arms above your head
•  Exhale slowly and bend the body forward so that the forehead rests on the floor, the palms facing downward
•  Hold the position breathing normally
•  Inhale and come up. Exhale and resume start position.