Dr. Arun Kumar Dhanuka
MBBS, MD, DM (Neurology)
1799/1, Maharaj Nagar, Ludhiana.
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Back Care

Exercise to minimize the problem With Back Pain

You can minimize problems with back pain with exercises that make the muscles in your back, stomach, hips and thighs strong and flexible. Some people keep in physical good condition by being active in recreational activities like running, walking, bike riding and swimming. In addition to these conditioning activities, there are specific Exercises that are directed towards strengthening and stretching your back, stomach, hip and thigh muscles.

Before beginning any exercise program, you should discuss the program with your doctor and follow the doctor’s advice. It is important to exercise regularly, every other day. Before Exercising you should warm up with slow, rhythmic exercises; if you haven’t exercised in some time, you can warm up by walking. Inhale deeply before each repetition of an exercise and exhale when performing each repetition.

Wall Sides to strengthen back, hip and leg muscles.

Stand With your back against a wall and feet shoulder- width apart. Slide down into a crouch with knees bent to about 90 degrees. Count to five and slide back, up the wall.

Repeat 5-10 minutes.

Hip Lift

Slowly raise your hips upwards. Tighten your abdomen and buttocks. Be Careful not to ache your back. Hold for 10 seconds. Slowly lower your hips to the floor. Repeat 5-10 times.

Back leg swing to strengthen hip and back muscles

Stand behind a chair with your hands on the back of the chair. Lift one leg back and up while keeping the knee straight. Return slowly. Raise other leg and return. Repeat 5-10 times with each leg.

Leg raises to strengthen hip and back muscles

Lie on your back with your arms at your sides. Lift one leg off the floor. Hold your leg up for a count of 10 and return it to the floor. Do the Same with the other leg. Repeat 5-10 times with each leg. If that is too difficult, keep one knee bent and foot on the ground while raising the leg.

You can also sit upright in a chair with legs straight and extended at an angle to the floor. Lift one leg waist high. Slowly return your leg to the floor. Do the same with the other leg. Repeat 5-10 times with each leg.

Elbow Press

Lie face down, feet slightly apart, forehead on the floor. Press up on your forearms. Keep your abdomen and hips on the floor. Hold for 10 Seconds. Lower slowly 5-10 times. Return to starting position.

Exercise to decrease the strain on your back

Lie on your back with your knees bent and feet flat on your bed or floor. Raise your knees towards your chest. Place both hands under your knees and gently pull your knees as close to your chest as possible. Do not raise your head. Do not straighten your legs as your lower them. Start with five repetitions, several times a day.

Ideas for daily living

Packs and sore Backs

If you’re in the habit of slinging a backpack full of books over one shoulder, your back could be in trouble. Among students, this is a common cause of pain in the back and shoulders. Instead, carry your backpack properly over both shoulders.


Wear flat-soled shoes that are designed for comfort and support. High heel shoes increase the forward curve in the lower back. Do not stand in one place too long. Shift your Weight and change position. As you walk or stand, remember the three natural back curves and maintain correct position.


Avoid stress on your back during Assume position, which seems most comfortable, such as having your partner on top or lying on your side.

Bicycling and your back

Adjust bicycle handlebars and seat to support correct posture. Upright handlebars, rather than racing types, may be better for avoiding injury.

Neck Tips

Do not lean over your work, hobbies, projects, etc. Angle work so that you can look straight ahead or sit closer to your work area. Do neck exercises throughout the day. Also try taking curves of the frequent “mini-breaks” to relieve tension and avoid overhead reaching. Use a ladder or stepstool instead.


During pregnancy, special precautions should be taken since ligaments soften. Also, the added weight of pregnancy can cause further strain. Consult with your physician about any problems you may be having.


This is just simple & general information. For all your personal advice / query consult your doctor.