Malaika Arora shares five strengthening exercises (with ankle weights) for back pain sufferers; Here’s how these can help

These include (for two sets of each exercise)

1. Back extension with twist 10x

2. Lift back extension with legs 10x

3. Rear leg raise + opposite arm lift 10x

4. L Sit Single Leg Raise on Yoga Blocks 10x

5. Seated L-sit single leg raise on yoga blocks (another variation) 20 seconds

But how exactly do these exercises work to relieve back pain?

Pawan Behal, fitness instructor, Shahkot Punjab, says, “Malaika Arora’s back and hip stroke strengthening exercises target key muscle groups that play a key role in supporting the spine and maintaining proper posture. When these muscles are weak or imbalanced, it can cause Unnecessary stress on the spineContributes to back pain.”

In particular, he says, the exercises she recommends, back stretches and leg raises, focus on strengthening the erector spinae muscles that run along your spine. These muscles help you maintain an upright posture and protect your spine during movements. A strong erector spinae muscle can reduce tension in your lower back and relieve pain.

“Hip flexors, the muscles that connect your upper legs to your pelvis and lower back, can also become tight and shortened. Prolonged sitting or inactivity. This stiffness can pull on your lower back, causing discomfort. The hip flexor exercises in her routine help improve the flexibility and range of motion of these muscles, reducing the pull on your lower back and promoting better posture,” he adds.

Overall, these exercises can relieve back pain by strengthening and improving the flexibility of these muscle groups:

Reducing stress on the spine: Stronger muscles take the weight off your spine and provide better support.

Improving Posture: Correcting postural imbalances helps distribute weight evenly throughout your body, preventing stress in specific areas.

Improve core stability: A strong core provides a strong foundation for your spine, reducing the risk of injury.

Increased flexibility: Flexible muscles allow for greater freedom of movement and less stress on your back.

Incorrect form can put unnecessary stress on your back and make your pain worse. (Source: Getty Images/Thinkstock)

What role do ankle weights play in increasing the effectiveness of these exercises?

“Ankle weights add resistance to movements, increasing the workload on your muscles and making exercises more challenging,” says Behal. This increased challenge leads to more muscle activation and increased strength over time. As discussed earlier, strong muscles provide better support to your spine and help relieve back pain.

Note: However, if you have chronic back pain it is very important to consult a healthcare professional or qualified fitness instructor before using ankle weights. Adding extra weight can put extra stress on your spine, which can make your pain worse if not done correctly or with proper guidance.

Precautions or modifications to consider

Here are some general precautions to keep in mind:

Start slowly and gradually increase the intensity: Don’t try Do too much too soon. Start with low repetitions or short durations and gradually progress as your strength and endurance improve.

Pay attention to the correct form: Incorrect form It can put unnecessary stress on your back and make your pain worse. It is better to do fewer repetitions with proper form than many with poor form.

Listen to your body: If you feel any pain during an exercise, stop immediately and consult a health care professional.

Modify the exercises as needed: Depending on your condition, you may want to modify some exercises or avoid certain movements altogether. A qualified fitness instructor can suggest appropriate modifications.