Get rid of that back pain!

Anupa is an executive fitness consultant and a certified aerobic instructor from Reebok University. Anupa, a martial arts practitioner, pioneered the concept of 'Sthriraksh' — self-defence for women and 'Stretch' - Wellness for Women packages. She customises fitness solutions for executives, women entrepreneurs and children.

After last week’s stretches, am sure all of you are reassured about the flexibility of your body. Before we move on to some hardcore exercises, let us focus on an important muscle group that is a major cause of concern to all — the back muscles.

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Most of us tend to have a pain in the back and more often in the lower back. The most common reasons for this are wrong posture while walking, sitting and standing, riding or driving for long durations, weak abdominal muscles, a paunch that is straining the back and lack of activity. This is apart from issues such as menstrual distress, spondilitis, pregnancy or any other contra indications of the body.

When we stay in a posture for a long period of time i.e. sitting at your work desk, standing for long durations at work/home or having a very sedentary lifestyle, the body muscles tends to get very rigid and cause pain. Most of the time, it is easy to be rid of this pain with simple stretching and strengthening exercises. Below is a list of stretching exercises and some precautions to be followed.

Simple stretches to regain your flexibility

After doing the basic stretches mentioned in the article last week, your body will be ready for the next level of exercise.

Place your wide feet, almost at an angle of 45 degrees. Bend to the right side and try touching your right feet or the floor below. Be soft on your knees i.e. don’t lock them hard and at the same time don’t bend them either. Do the same on the left side. Hold for 15 seconds on each side. This will also help you burn the extra fat on your sides. Repeat this for 10 times on each side.

Remain in standing position and lift your hands so that they are parallel to the ground. With outstretched arms, twist/turn your torso i.e. upper body at your hips. Turn until you are facing to the right side completely (only the upper body). Slowly repeat the same on to the left side. Hold for 15 seconds on each side. This also works on the excess fat in the oblique region. Repeat this for 10 times on each side.

Identify your energy state

Stand with your feet apart and stretch your hands in front of you. Squat down gently as if you are sitting on a chair. Hold this position for 15 seconds and repeat the same 10 times. This also helps in strengthening the butt, thigh and calf muscles.

Lie on your back on the floor, your arms by your side and legs relaxed. Slowly pull your right knee towards yourself, support it with your hand until it reaches your chin maximum. Work on this slowly. Repeat the same with your left knee. Hold for 15 seconds on each side. Repeat this for 10 times on each side. Once you are comfortable with this stretch, do the same with both your knees together.

The last and best of the back exercises is from yoga and practised as a part of all exercises — bhujang asana, cobra stance etc. Lie flat on your stomach with legs stretched apart. Keep your palms close to your chest and slowly push yourself off the floor by lifting your chest. You are using your lower back to accelerate the push and you do not lift your upper body beyond your abdomen. Your elbows are soft, do not lock them. Remain in this position for 15 seconds. Slowly lower your body to the floor. Repeat this for ten times.

Empower yourself for a healthy life

The above mentioned set of exercises will take care of your back and help in strengthening it. Go ahead and start feeling a difference. That’s all I have time for now, so will discuss on the precautions to be taken in the next edition. Until then, please feel free to clarify on any of the exercises that you are trying out at anupa.m@sify.com. Good Luck!