Back pains are not just an issue that affects elders. It is also increasing in the young population due to poor postures, lack of physical activities, poor sleeping habits, and many other reasons. 

Around 619 million people worldwide experience lower back pain. Generally, overweight individuals and women over 30 are more prone to developing chronic back pain, which can be difficult to get rid of. However, proper exercise and diet can sometimes be sufficient to alleviate and prevent back pain.

Following are some exercises which can be effective in preventing back pain:

1. Plank

 

Planks are known for core muscle strengthening as well as muscles in the abdomen and lower back. Initially, try holding a plank position for around 20-30 seconds. With regular practice, gradually increase time.

2. Bird Dog 

 

Bird dog is a low-impact exercise that does not overstress the joints making it suitable for people with joint and back pain. Extend one arm and the opposite leg simultaneously, hold the position for a few seconds, and switch sides. It is a great exercise for strengthening the muscles that support the spine and also improving spine mobility.  

3. Cat cow stretch

 

Cat cow stretch is done by arching your back towards the ceiling and then releasing, lifting your chest and tailbone towards the ceiling. Repeat this movement for a few minutes. Cat cow stretch helps with spine flexibility and promotes better posture by elongating muscles from in neck and back.  

4. Leg raises 

 

Lie on your back and raise one leg, holding the position before lowering it. Repeat with the other leg and do it for a few repetitions. This exercise is known for strengthening the lower abdomen and back muscles and also helps with back pain. 

Back pain can be difficult to get rid of, but regular exercise, proper nutrition, and mindful lifestyle choices can help prevent and alleviate the pain. However, seeking professional help is the best option if the pain persists.

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