Do you work on your sofa or bed? You may already be suffering from lower back pain if you are doing this. Lower back pain is often caused by incorrect postures or prolonged sitting. According to World Health Organisation lower-backache causes a lot of disability. It is easy to avoid it by improving your posture and sitting correctly. A proper exercise routine will also help to combat the pain.
Recently, Bollywood actress Preity Zalta shared a simple workout to ease back pain. She posted an Instagram video where she performs the kneeling superman exercises. She captioned the post, “For anyone with lower back pain this is the easiest method to strength your lower back. Start by doing it 15 times each side. As you get stronger, try holding your hand and leg out for 30 seconds. It is the easiest and most effective method to strengthen your core and lower back.
What is kneeling Superman Exercise?
The kneeling superman exercise is an excellent way to strengthen your lower back and build endurance. It also helps you develop strength in the core, shoulders and hips. This exercise strengthens the lower back, preventing backache.
You will need a mat to perform this exercise. Avoid doing this exercise on a surface that is hard, such as a marble floor.
Come on, all four legs and hands!
Make sure your head and back are in alignment.
Stretch your left leg back straight while simultaneously squeezing your abs.
Hold your position for a few seconds, then get down on all fours.
Repeat the process with the second hand and leg.
Try these exercises to strengthen your weak muscles and relieve back pain.
Lateral Raise
Hold a dumbbell each in your hands.
Maintain a straight back and a tight core.
Slowly lift your arms parallel to the ground until you are parallel with the floor.
Now lower your arms and bend your elbows slightly.
Repeat the procedure 10 times.
Hamstring Stretches
Sit with your legs straight out on the floor.
By bending at the waist, extend your arms to reach your toes.
Keep your knees straight.
Hold this position 30 seconds.
Repeat this 5 times.
Forward Lunges
Stand with your legs hip-width apart.
Tighten your core.
Step forward with your right foot.
Your heel should be the first to touch the ground.
Continue to lower your body until you reach a vertical shin and the right thigh parallel with the floor.
To get back to your starting position, press down on the right heel.
Repeat the process on the opposite side.
Repeat this 10 times on each side.
