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Three at-home exercises for back pain

2 April 2021



Back pain is common, and even more so during the era of working from home. Bad posture, irregular breaks and a general lack of awareness when it comes to what can cause back pain are some of the reasons why back pain is so commonplace. In case you can’t dedicate a lot of time to exercising, make sure you’re stocked up on BioFrost for effective pain management! While exercising is important to stay healthy, it is also important to recognise which exercises can help relieve back pain. These exercises can be done at home, without any equipments. 


1) Partial Crunches
One of the most recognisable core strengthening exercises, crunches are an easy, no-fuss exercise. However, a slight variation of it can be helpful in relieving some of the pain to your lower back. Make sure to keep your hands either behind your head or crossed on your chest. Maintain form throughout, and avoid leading with elbows, which usually causes intense stress to the spine. Do not push yourself too much and keep the repetitions to a comfortable number. 


2) Wall Sits
Wall Sits is a great exercise for anyone who suffers from chronic back pain. Use this exercise as your much-needed break from sitting, and do it properly to avoid any strain on your spine. Stand about 10-12 inches away from the wall with your back facing it. Slowly lean into it, Then slide down the wall slowly until your knees are bent and you’re comfortable in the position. Hold the stance for 10 seconds and repeat it 8-10 times!


3) Press-Up Back Extensions 

All you need is a yoga mat, a bit of effort, and some time! This exercise relieves tension from your back, and is also a great way to stretch your body and take a break from constant work and bad postures! Lie on your stomach, and position your hands directly underneath your shoulders. Push down on your hands, and at this point, you’ll start to feel your shoulders lifting away from the floor. Spend a few moments in this position, relax yourself and repeat! 

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