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Vishal Thukral

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Exercise is one of the most effective ways of preventing and treating recurring back pain. Strong and well-conditioned back can withstand more stress and protect the spine better. Conditioning through flexibility and back strengthening exercises helps to avoid back injury and can relieve the pain in many back conditions. Most of these back exercises focus not only on the back, but also the abdominal muscles, gluteus and hip muscles. Taken together, these strong core muscles can provide strong support for the spine.

Four easy ways that will strengthen core muscles and keep back in good shape include:

Hip Bridge: Lie on back, feet flat and hip-width apart, arms relaxed, and knees bent. Squeeze buttocks as you lift the hips, creating a straight line from the knees to the shoulders. Hold for a slow count of five; then lower slowly. Build up to 10 to 12 repetitions.

One-Leg Bridge: To increase difficulty of the basic bridge, raise one leg off ground (squeeze buttocks firmly before you raise your leg). Hold for 5 seconds. Switch sides. Repeat five to fifteen times.

Bird-dog Posture (opposite arm and leg extension): Begin on all fours, hands directly under shoulders and knees directly under hips. Keep head aligned with spine (to help avoid tilting head, look at the floor). Keep buttocks and abdomen tight. Do not arch the back. Lift one arm up and forward until it is level with the torso; simultaneously lift the opposite leg in the same manner. Keep arm, spine, and opposite leg aligned as if they are forming a table-top. Balance for five seconds then slowly return to starting position. Switch sides and repeat. Do 10 repetitions.

Basic Spinal Twist: Lie on the back, arms stretched out to the sides. Bend knees and place feet flat on floor. Slowly lower knees (keep feet and knees together) to one side as close to the floor as is comfortable. Hold the stretch for 15-30 seconds. Repeat on opposite side. Do 10 repetitions.

Diet tip for winter season: Take a mug of warm home-cooked vegetables soup before dinner; it is a therapeutic way to curb the appetite.

(Thukral is a Chandigarh-based aerobics fitness trainer)