How to get rid of Back Pain? 4 simple exercises to get rid of Back Pain in weeks, right at the comfort of your home

Back Pain/Back Ache is one of the major health concern for most people. Back Pains could be excruciating as well as irritating, as they affect our day-to-day activities. Back Pain can be caused due to a variety of reasons, such as overweight, incorrect posture, wrong exercise practices, or due to problems concerned with weakness of the spine. Even postrate and kidney problems can lead to back pains. The type of back pain that most people experience is that of the Lower Back.

Back Pain is a serious problem and should be alleviated immediately. Though painkillers provide only temporary relief, a permament solution is required to get rid of back pain. Though Back pain can be cured through advanced methods such as surgeries, it's best to cure back pain natural means such as Exercises and swimming. Back pain can be effectively cured through stretching exercises such as Yoga and Pilates, which strengthen our muscles and provide us good posture, which is very essential to get rid of back pain

In this hub, I have described 4 simple exercises based on Stretching/Pilates principle, which will get rid of your Back pain in weeks if done regularly and properly. The exercises are designed in such a way that they not only work on your back, they also work on your abdomen to make them slim and strong. Since most back pain cases are caused due to a Big Tummy/Stomach, it's essential that we exercise the abdomen along with the back. Do these exercises 2-3 times a week to obtain best results. Exercise instructions are depicted clearly with explanatory pictures

1. Vertical Forward Bend: This is a very simple but powerful exercise which flexes your spine and corrects your posture. It also strengthens the muscles of the lower back

Instructions: Stand on the floor with legs slightly apart. Lift both your arms upward as high as possible. Slowly, bend down forward and try to touch your toes with your arms. Stay at the bent position for 5-10 seconds. Return to the starting position. Make sure not to bend your knees. Gradually, try to keep your palms on the floor. Do 5-10 repetitions

2. Vertical BackWard Bend:

This is also a simple but powerful to strengthen your back. It provides great flexibility and strength to your spine and lower back muscles

Instructions: Stand on the floor with legs moderately apart. Keep your arms on your hips. Slowly, bend backwards and try to go as far as you can. Stay at the bent position for 5-10 seconds. This may be difficult to do compared to the Forward Band, but this is a very effective exercise to strengthen yout back. Do the exercise slowly as you may lose balance and fell down. Do 5-10 repetitions

3. Vertical leg raise: An effective exercise which strengthens the back as well as brings your adbomen to shape.

Instructions: Lie on the floor. Rest your head and arms flat on the floor. Raise both legs, keeping your knees straight and your buttocks on the floor. Make sure that your lower back remains flat on the floor while you bring the legs down to avoid any spinal injury. Do 3-4 sets of 10-15 repetitions each

4. Reverse Crunch: Another powerful exercise which works out the Back-Abdomen combination

Instructions: Lie on your back with your knees bent and feet flat on the floor. Place your fingertips to the side of your head just behind your ears. Crossing your feet at the ankles, lift your feet off the ground to the point where your knees create a 90-degree angle. Lower the legs back to the starting position.

Do 3-4 sets of 10-15 repetitions each