Back pain or spine pain is a very common problem faced by middle-aged and elderly people nowadays. There can be many possible reasons behind this. Either excessive strain on the back muscles and bones due to workload, an injury sustained in a major accident or arthritis. In case of minor problems, simple exercises may help to reduce the pain and swelling but in case of chronic problems, a surgery might be required. The treatment for various spine related problems is available at the best spine surgery hospital in India. Thoracic spine surgery has attracted a lot of foreign patients as well, owing majorly to the very high success rates. You can find some of the best spine surgeons in India who excel in their field. Spine surgery orthopaedic in India has gained a lot of momentum in the recent past, however, even after undergoing a back surgery you might need to opt for a proper rehabilitation program to strengthen your spine in order to prevent the problem from returning back.
Physiotherapy is one of the best techniques to help patients suffering from pre or postoperative back pain. It also helps them to cope up with the changes in their body and strengthening the spine and back. Four of the most common exercises that can prove very effective in strengthening your back muscles are mentioned below.
Hip Crossover Stretch- This exercise helps to release any kind of strain from the piriformis muscle by allowing it to stretch gently. The piriformis muscle is located in the hip area and hence the exercise helps in reducing lower back pain. The exercise is performed in the following way.
- Lie face up on the floor with your knees bent and about shoulder width apart.
- Now cross your right ankle over your left knee.
- Use your hands to slowly pull your right knee toward your left shoulder.
- Hold this position for 30 seconds. You should feel a stretch in your hips and buttocks.
- Repeat the above three times on each side.
Abdominal Bracing- The exercise helps to contract the abdominal muscles which I turn help to stabilize the spine. The exercise is performed using the following steps.
- Lie on your back with your knees bent and shoulder-width apart.
- Lift your left knee up to meet your left hand and push while providing resistance with your hand.
- Hold this position for five seconds, then return to the resting position.
- Repeat the above using your right leg and right hand.
- Continue alternating from right to left for 20 reps total.
Bridge Exercise- it also aims at strengthening your back muscles and hamstrings and is done by following the below mentioned steps :
- Start by lying on your back with your knees bent and shoulder-width apart.
- Employ your back and buttock muscles to gently raise your hips while keeping your shoulders on the floor.
- Hold this position for five seconds before returning to a resting position.
- Repeat these steps for three sets of 10 reps each.
Alternative Squat- These are somewhat different from the usual squats performed by athletes and weightlifters. Avoid using barbells. Normal squats can help to strengthen your core thereby giving a support to your back and spine. This can be done through the following steps.
- Sit on the edge of a proper-height chair or bed.
- Cross your arms over your chest with your fingers touching your shoulders.
- Squeeze your buttocks and push on the floor with your legs as you rise to a standing position, all the while keeping your back and neck in line.
- Now slowly bring yourself back down to a sitting position, again using the muscles in your legs and buttocks.
- Perform three sets comprised of 10 squats each.