People at a very young age start getting back pain, which is not a good sign. Although there are clinics that give back pain treatment in Ahmedabad, one must know how to prevent the pain. If the pain isn’t paid attention to or taken seriously, there are chances of the pain turning into a chronic pain. This chronic pain can restrict the person from doing certain activities for a lifetime. To not have to deal with serious back pain for a lifetime, there are 4 exercises one can do. In the case of back pain, you can try these exercises out.

Back pain treatment in Ahmedabad

4 Exercises for Back Pain

Sensitive issues like back pain require exercises that do not put pressure on the back. Keeping the pain in mind, there are some exercises listed below.


Back extension exercise

  • This is one of the advanced exercises that is mainly done to reduce the upper back pain.
  • You need to lie on your stomach with a cushion tucked under your hips.
  • Try to take your hands straight backward and if possible, hold your hand tightly behind your back.
  • Next, try to raise your head and chest off the ground. Try to hold yourself up in the position for 5 seconds while looking downwards.
  • Stretch it till 10 seconds. Do 5-10 repetitions of this exercise.

In case this exercise is not working; you can always approach the pain management clinic in Ahmedabad.


Bird Dog or Opposite Arm/Leg Raise

  • One needs to get on their hands and knees in order to do this exercise. Keeping the spine straight, the stomach muscles need to be tightened.
  • After that, you can lift and extend one leg backward and the opposite arm to the front at the same time. Hold on to the position for 5-10 seconds and gently bring your arm and leg down to the original position.
  • Repeat the same exercise with the other arm and leg. Do 5-10 repetitions on each side.
  • This exercise helps in strengthening your back and abdominal muscles.


Corner Stretch

  • Upper back pain is not as normal as lower back pain. This kind of pain is caused due to muscle strain, injury, overuse of muscles or poor posture. Apart from this, one of the serious reasons might be a fracture. In such a situation, you can rush to the pain management clinic in Ahmedabad.
  • If that is not the case, try this exercise at home.
  • Find a corner of the room or do this in a doorway. Try to place your forearm against each wall with the elbows slightly below the shoulder level.
  • Move or lean forward till you feel a stretch in your collarbone and chest.
  • Try to stretch and hold for 30 -60 seconds.


Cobra Pose

  • Known as cobra pose in yoga, this is a type of back extension exercise. This exercise helps in strengthening your extensor muscles, which are attached to the spine.
  • Lie on your stomach on the floor. Your hands must be in the push-up position.
  • Slowly try to push your body upwards till you straighten your elbows and manage to lift the top half of your body from the ground.
  • With the lower body against the ground, hold the same position for 2-4 seconds.
  • 5-10 repetitions of this exercise can turn out to be helpful.

Back pain is one of the most common problems found in people, especially women. If you are looking for help and guidance regarding back pain, feel free to consult the experts at Impulse Pain Clinic.