5 Exercises to get Rid of Back Pains

5 Exercises to get Rid of Back Pains

Uganda is becoming a fast paced world and its not surprising that we hardly have any time for personal needs, leave alone time for other people. Owing to this very lifestyle, we are naturally more susceptible to health issues than our ancestors ever were. Often, this leads to neglecting our personal health which should, in fact, hold number one position in our priority list.

Physical exercise is extremely important in order to keep our health intact and stable. Some of the common health issues Ugandan suffer these days include back pain, upper or lower back, neck pain, joint pain and so on. Below we list some of the best exercises you can do to alleviate pack pains

Exercises to Curb Back Pain

Exercise #1: The Lat Pull Down

Sit on a pull down machine with a bar attached to the top. Hold the bar with both the palms. Now, bring your torso back forward to about 30 degrees, chest out. While breathing out, bring the bar down to touch your chest. The aim is to squeeze the back muscles. Repeat this. This exercise is used to target the upper back.

Exercise #2: Pull-ups

Again this exercise is done to target the upper back. Pull up bars are used. It is the most convenient exercise that can be done anywhere, anytime. They are often referred to as the “king of back development”.

Exercise #3: One Arm Row

Put dumbbells on each side of a bench. Put your right leg on the bench, knee bent, in such a way that your upper body is parallel to the floor. Using the left hand, pick the dumbbell and hold. Repeat. This is often known as the ultimate back exercise. There is no lower back strain involved and it helps to build ones physique as well.

 Exercise #4:The Child’s Pose

This is a very common exercise to enhance one’s back muscles. It also reduces stress. It is a resting pose. Rest your head down, with knees folded and toes touching each other. The arms must be tucked behind and the forehead should touch the ground. Hold on for a minute and repeat.

Exercise #5:Quadruped Arm-Leg Raise

The opposite arm and leg is used here. Sit on your hands and knees, extend one leg and lift the opposite arm till they are in line with the body. Switch sides and repeat. It is also known as bird dog and is helpful for the lower back.