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

These include (each exercise for two sets)

1. Back extension with twist 10x

2. Back extension with leg lifts 10x

3. Raising the back leg + raising the opposite arm 10x

4. L sit lifting one leg over the yoga blocks 10x

5. L-sit single leg raises over yoga blocks (second variation) for 20 seconds

But how exactly do these exercises relieve back pain?

Pawan Behal, Fitness Consultant, Shahkot Punjab says, “Malaika Arora’s back and hip flexor strengthening exercises target key muscle groups that play a central role in supporting the spine and maintaining proper posture. If these muscles are weak or unbalanced, this can cause excessive stress on the spinewhich contributes to back pain.

Specifically, he says, the exercises he recommends, such as back extensions and leg raises, focus on strengthening the erector spinae muscles that run along your spine. These muscles help you maintain an upright position and protect your spine during movements. Strong erector spinae muscles can reduce tension in your lower back, relieving pain.

“The hip flexors, the muscles that connect your legs to your pelvis and lower back, can also be tight and shortened prolonged sitting or inactivity. This tension can pull on your lower back, causing discomfort. His regular hip flexor exercises help improve the flexibility and range of motion of these muscles, reducing lower back strain and promoting better posture,” he adds.

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

Reducing stress on the spine: Strong muscles provide better support, reducing the load on the spine.

Improving posture: Correcting postural imbalances helps to distribute weight evenly across the body, avoiding tension in certain areas.

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

Increasing flexibility: Flexible muscles allow greater freedom of movement and less strain on the back.

Improper form can put undue 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?

Behal says, “Ankle weights add resistance to movements, increasing the load on your muscles and making the exercises more difficult. This increased challenge leads to greater muscle activation and increased strength over time. Stronger muscles, as mentioned earlier, provide better support for your spine and can help relieve back pain. .

Note. If you have chronic back pain, it is important to consult a healthcare professional or qualified exercise instructor before using ankle weights. Adding extra weight can put extra stress on your spine, which can worsen your pain if not done correctly or according to proper guidelines.

Precautions or changes 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 fewer repetitions or a shorter duration and gradually progress as your strength and endurance improve.

Focus on proper form: Incorrect form can put too much stress on your back and make the pain worse. It’s better to do fewer reps with good form than a lot with bad form.

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

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