Exercise away your back pain

BACK pain is listed among the main contributors to disabilities worldwide, with many of those affected struggling to find relief. And while that groan-inspiring pain might feel like it has taken permanent residence in your back, fitness instructor and personal trainer at Hard End Fitness Factory, Gisel Harrow, said that a few regular exercises could give you some much-needed relief.

“Back pain can be crippling and can prevent you from performing the simplest task like getting out of bed or just standing straight. But exercises as simple as stretching can be performed to help with eliminating or reducing the discomfort of back pain,” Harrow said.

Below, she shares a list of easy-to-do exercises that are not only safe to engage in, but will provide relief.

1. Cat-cow

Start on all fours with palms and knees on the ground. Slowly arch your back, tilt your butt up, and look up at the ceiling so that you make a C curve with your torso. Return to the starting position, then tilt your pelvis down and look at the floor near your feet so that your body reverses the C curve the other way. Return to neutral and repeat the series three times. Do three sets of 12 repetitions.

2. Bridge

Lie on your back with your feet flat on the floor, then lift your hips and torso off the floor into a bridge. Then interlace your hands underneath your hips and press your shoulders and upper arms into the floor while lifting your hips higher. Hold for 10 seconds, then lower yourself slowly back down, rolling down from the top of your spine to your tailbone. Do three sets of 10 repetitions.

3. Back curl

Lying on your back, pull one knee towards your chest and hold for 15 seconds. Now return that knee to the start position and repeat this action with the other leg. Then pull both knees up at the same time and hold. Run through the cycle two or three times for 10 repetitions on each leg.

4. Superman

To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position. Simultaneously raise your arms, legs, and chest off the floor and hold this contraction for two seconds.

Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling. Do three sets of 10 repetitions.