Back pain is a common issue that affects people of all ages, and finding effective exercises to alleviate discomfort can often be challenging.
Malaika Arora, known for her dedication to fitness, shared five back and hip flexor strengthening exercises using ankle weights, aimed specifically at those suffering from back pain.
These include (each exercise for two sets)
1. Back extension with twist 10x
2. Back extension with legs lift 10x
3. Back leg lift + opposite arm lift 10x
4. L sit single leg raise over yoga blocks 10x
5. Seated L-sit single leg raise over yoga blocks (another variation) 20 seconds
But how exactly do these exercises work to relieve back pain?
Pawan Behal, fitness consultant at Shahkot Punjab, says, “ Malaika Arora’s back and hip flexor strengthening exercises target key muscle groups that play a pivotal role in supporting the spine and maintaining proper posture. When these muscles are weak or imbalanced, it can lead to undue stress on the spine, contributing to back pain.”
Specifically, he says, the exercises she recommends, like back extensions and leg raises, focus on strengthening the erector spinae muscles, which run along the length of your spine. These muscles help you maintain an upright posture and protect your spine during movements. Strong erector spinae muscles can reduce the strain on your lower back, relieving pain.
“Hip flexors, the muscles that connect your upper legs to your pelvis and lower back, can also become tight and shortened due to prolonged sitting or inactivity. This tightness can pull on your lower back, causing discomfort. The hip flexor exercises in her routine help improve flexibility and range of motion in these muscles, reducing the pull on your lower back and promoting better posture,” he adds.
Overall, by strengthening and improving flexibility in these muscle groups, these exercises can alleviate back pain by:
Reducing stress on the spine: Strong muscles provide better support, decreasing the load on your spine.
Improving posture: Correcting postural imbalances helps distribute weight evenly across your body, preventing strain on specific areas.
Enhancing core stability: A strong core provides a solid foundation for your spine, reducing the risk of injury.
Increasing flexibility: Flexible muscles allow for greater freedom of movement and less tension in your back.
Incorrect form can put undue stress on your back and worsen your pain. (Source: Getty Images/Thinkstock)
What role do ankle weights play in enhancing the effectiveness of these exercises?
Behal says, “Ankle weights add resistance to the movements, increasing the workload on your muscles and making the exercises more challenging. This increased challenge leads to greater muscle activation and strength gains over time. Stronger muscles, as discussed earlier, provide better support for your spine and can help alleviate back pain.”
Note: However, it’s crucial to consult with a healthcare professional or a qualified fitness instructor before using ankle weights if you have chronic back pain. Adding extra weight can put additional stress on your spine, which could worsen your pain if not done correctly or with appropriate guidance.
Precautions or modifications to consider
Here are some general precautions to keep in mind:
Start slow and gradually increase the intensity: Don’t try to do too much too soon. Begin with fewer repetitions or shorter durations and gradually progress as your strength and endurance improve.
Focus on proper form: Incorrect form can put undue stress on your back and worsen your pain. It’s better to do fewer repetitions with proper form than many with poor form.
Listen to your body: If you experience any pain during an exercise, stop immediately and consult with a healthcare professional.
Modify exercises as needed: Depending on your condition, you may need to modify some exercises or avoid certain movements altogether. A qualified fitness instructor can suggest appropriate modifications.
link