On World Spine Day, check out these effective at-home back exercises to reduce pain

According to Dr Ranjith Unnikrishnan, Consultant – Orthopaedic Spine Surgeon, KIMSHEALTH Trivandrum, here are some effective back exercises to reduce back pain at home:

1. Core strengthening: Planks, pelvic tilts, and gentle abdominal exercises help to stabilise the spine.

2. Stretching: Hamstring stretches, the cat-cow stretch, and the child’s pose relieve stiffness and improve flexibility.

3. Back extension exercises: Lying on the stomach and gently lifting the chest strengthens the back muscles.

4. Low-impact aerobic activity: Walking, swimming, or cycling improves blood flow and overall spinal health.

Dr Vinu Raj, Consultant Spine Surgeon at Narayana Health City, Bengaluru, added that yoga is an effective tool for maintaining flexibility and strength.

“An asana like Surya Namaskar works on the entire muscles of the lower back, upper back, neck and also your core muscles, which help in maintaining muscle strength. There are certain postures like an angry cat and a camel pose that have a significant effect on improving your back muscle strength,” he mentioned, adding that it is important to make sure that you see a professional before you end up taking up these exercises.

“Other exercises that will help improve your lower back strength are half plank, a full plank, bridge pose, push-ups, Bhujangasana or the snake pose, as well as exercises specifically tailored to strengthen your abdominal muscles,” added Dr Raj.

What to avoid

Prof (Dr) Ali Irani, head of physiotherapy and sports medicine, Nanavati Max Super Speciality Hospital, Mumbai, shared some key pointers to keep in mind to avoid stressing out your spine:

Don’t hold the phone incorrectly: Never hold the phone in a way that strains the neck by pulling it down, as this can exert excessive pressure. “Scientifically, this posture can reverse the natural curve of the neck, putting significant pressure on the brain stem and potentially impacting health over time,” said Dr Irani.

Hamstring stretches, the cat-cow stretch, and the child’s pose relieve stiffness and improve flexibility. (Source: Freepik)

Avoid carrying heavy bags on one shoulder: Refrain from carrying them on one shoulder, as this can force an unnatural curve in the spine. “This habit may lead to shoulder problems, neck strain, headaches, and difficulties with focus,” said Dr Irani.

Use lumbar support when sitting: Sitting without adequate lumbar support can force the spine into an unnatural curve, causing the head to jut forward. “Using a lumbar support pillow helps maintain proper spinal alignment, reducing unnecessary strain and discomfort while sitting,” said Dr Irani.

Avoid sitting with a wallet in the back pocket: It can disrupt pelvic alignment and cause discomfort. This habit may lead to lower back issues and should be avoided to improve posture and spinal health.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.