Say No To Back Ache - 3 Exercises Today

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Lower Back Pain is a painful condition that affects many of us. It is reported that around 80% of people experience backache at one time or another. There are a number of underlying causes that can cause back pain in your body including weight, age, fitness level, sedentary occupation, and backpack overload.


Minor back pain can get better within a few days or a week. But if it persists for a longer time then it can become chronic. However, Lower Back is a common problem that you can treat with regular exercises.


There are 3 physical exercises that you can do to avoid the Back Pain problem in your body.


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  1. Trunk Rotation


Trunk Rotation is an easy stretch that most people can practice daily. It helps in relieving tensions in your lower back muscles.


Steps to Perform:


  1. Lie down on the floor.

  2. Bring both your legs to your chest by folding them.

  3. Extend your arms and place your palms on the floor.

  4. Keeping your knees together, gently move to your right side.

  5. Hold this position for 15 - 20 seconds.

  6. Now repeat this to your left side by moving your knees together.

  7. Hold for another 15 - 20 seconds.

  8. Repeat this exercise for 5 - 10 times.

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2. Bird Dog


Bird Dog is another exercise that you can perform to relieve the stress in your lower back. It helps in stretching your back area.


Steps to Perform:


  1. Position yourself like an animal by getting on all your fours (arms & feet).

  2. Now tightening your muscle core.

  3. Do not tilt your spine.

  4. Keep your neck steady.

  5. Extend your left leg behind you.

  6. Meanwhile, extend your right arm forward.

  7. Maintain this position for 10 - 15 seconds.

  8. Switch sides and repeat the process.

  9. Do this exercise for 4 - 5 times.

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3. Knee-to-Chest Stretch


Knee-to-Chest stretch helps you in lengthening your lower back which can relieve the tension and pain in that area.


Steps to Perform:


  1. Lie on the ground with your knees bent.

  2. Hold your right knee with both your hands.

  3. Keep your left foot touched to the floor.

  4. Now gently pull your right knee up to your chest.

  5. Make sure to relax your lower back, legs, and hip area.

  6. Hold this position for 30 - 60 seconds.

  7. Repeat the same steps with your left knee.

  8. Do this 3 times for each leg.



Lower Back Pain is a very painful condition that affects your daily activities. Consistent pain can bring down your capacity to handle certain tasks. With these exercises, you can ease down that annoying backache. These simple stretches will help your back muscles relax and release any stress present. Do give them a try. You will be back to your normal active self!


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