Back pain is a prevalent issue affecting individuals of all ages, and finding effective exercises to relieve discomfort can be challenging.

Malaika Arora, renowned for her commitment to fitness, has shared five targeted strengthening exercises using ankle weights, designed specifically for those experiencing back pain. Here’s a breakdown of these exercises, each to be performed for two sets:

1. Back Extension with Twist – 10 reps
2. Back Extension with Leg Lift – 10 reps
3. Back Leg Lift with Opposite Arm Lift – 10 reps
4. L-Sit Single Leg Raise Over Yoga Blocks – 10 reps
5. Seated L-Sit Single Leg Raise Over Yoga Blocks (alternate variation) – 20 seconds

But how do these exercises help alleviate back pain?

Pawan Behal, a fitness consultant from Shahkot, Punjab, explains, “Malaika Arora’s exercises focus on strengthening key muscle groups crucial for spinal support and proper posture. Weak or imbalanced muscles can stress the spine and cause back pain.”

He points out that exercises like back extensions and leg raises target the erector spinae muscles, which run along the spine. Strengthening these muscles helps maintain an upright posture and supports the spine, reducing lower back strain.

Hip flexors, the muscles connecting your upper legs to your pelvis and lower back, can become tight from prolonged sitting or inactivity. This tightness can contribute to lower back discomfort. The hip flexor exercises in Arora’s routine enhance flexibility and range of motion, relieving tension on the lower back and improving posture.

Overall, these exercises can help alleviate back pain by:

• Reducing Spine Stress: Stronger muscles offer better support, decreasing the load on your spine.
• Improving Posture: Proper posture distributes weight evenly, preventing localized strain.
• Enhancing Core Stability: A strong core provides a stable foundation, reducing injury risk.
• Increasing Flexibility: Flexible muscles allow for more movement freedom and less back tension.

How do ankle weights enhance these exercises?

Behal notes, “Ankle weights add resistance, making the exercises more challenging. This increased resistance leads to greater muscle activation and strength gains over time, which supports the spine and helps relieve back pain.”

However, it’s important to consult a healthcare professional or a qualified fitness instructor before using ankle weights, especially if you have chronic back pain. Incorrect use can add stress to your spine, potentially worsening your condition.

Precautions and Modifications:

• Start Gradually: Begin with fewer repetitions or shorter durations and increase as your strength improves.
• Maintain Proper Form: Correct form is crucial to avoid exacerbating pain. It’s better to do fewer reps correctly than many with poor form.
• Listen to Your Body: Stop immediately if you experience pain and seek professional advice.
• Modify Exercises: Depending on your condition, modifications may be necessary. A fitness instructor can recommend suitable adjustments.

By following these guidelines, you can safely incorporate these exercises into your routine and potentially find relief from back pain.