Note: This article does NOT apply to people with back injuries or slipped discs.

What causes back pain

Poor posture: Standing with your weight on one leg, slouching down and forward, or over arching your back puts a strain on the vertebral column. Sitting for long hours or leaning over a desk defies the natural curvature of the spine. Actions such as suddenly twisting backwards to reach for something, or bending down to pick up a heavy bag or even a baby, can result in injury of the muscles that surround the spine.

Weak back and abdominal muscles: The back is a very vulnerable joint. A group of muscles surround it to protect and strengthen it, as well as to enable its movement. These muscles include those in the back and abdomen. If your back muscles are weak, the spine is not supported properly, resulting in poor posture. The abdominal muscles need to be strong as well, to prevent a hyper-extended arch in the back, which could result in pain or injury. The arch of your lower back is the area that takes the weight of your torso, putting it under a lot of stress. Weak muscles and poor posture add to that, making the joint weak and liable to pain and injury.

To improve posture

Stand with your back against a wall. The back of your head, your shoulders, hips and heels should touch the wall. Next, lift your chin so it is parallel to the floor. Pull your shoulders back a bit to open up the chest and keep the shoulders pulled down slightly (relaxed). Lift up your chest. Your hips should be relaxed, with your tailbone in a neutral position. In effect, your lower back should not be arched or rounded. Lastly, your kneecaps should be relaxed. Now, step away from the wall in this position and take a look at yourself in the mirror. This is the ideal posture. Maintain it while standing, walking or sitting. Keep checking yourself every now and then.

Next, we prescribe some exercises to strengthen your back. First, a warm-up to prepare your body for exercise is a must. Skipping the warm-up can make joints jerky, which is counter-productive. Go for a five-minute walk before you begin any exercise. Do the following four times a week. If your back is in pain on a particular day, omit all exercises and do the stretches alone.

Note: These exercises are not for people with slipped discs or any other form of back injury.

Exercise 1: Back hyperextensions

Lie face-down on your stomach. Keep fingers linked under your face. Turn your nose down towards your hands. Keep your feet firmly on the floor. Contract your lower back muscles and raise your upper body until your chest comes off the floor, then lower yourself back. Exhale as you lift and inhale as you lower. Perform 12 slow repetitions.

Text: Brinda Sapat
Illustrations: Uttam Ghosh

Brinda is the head of the Group Exercise Department at Gold's Gym, Napean Sea Road, where she also runs her classes. Certified with Training Zone and Progressive Fitness (USA), she has been a fitness instructor for the last nine and a half years.