Back Pain Exercises for Effective Relief: Malaika Arora's Favorite Techniques

Combatting Back Pain with Effective Exercises

Back pain affects individuals of all ages, making it essential to find back pain relief through targeted exercises. Malaika Arora, a fitness icon, has shared her favorite back pain exercises utilizing ankle weights that can bring significant benefits. These exercises, designed for two sets each, include:

1. Back extension with twist - 10 reps
2. Back extension with legs lift - 10 reps
3. Back leg lift + 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 - 20 seconds

Understanding the Benefits of These Exercises

But how do these exercises alleviate back pain? Pawan Behal, a fitness consultant, emphasizes that these movements target crucial muscle groups, supporting the spine while improving posture. Weak or imbalanced muscles can elevate stress on the spine, leading to back pain. Specifically, the recommended exercises strengthen the erector spinae muscles, crucial for maintaining upright posture and protecting the spine from injury.

The hip flexor exercises recommended by Malaika enhance flexibility and alleviate discomfort in the lower back caused by tightness.Stronger muscles reduce the stress on the spine, enhance posture, and improve overall core stability.

Enhancing Exercise Effectiveness with Ankle Weights

Adding ankle weights increases resistance during exercises, resulting in greater muscle activation over time, helping to alleviate back pain effectively.

Important Precautions include consulting healthcare professionals before using ankle weights, especially for chronic back pain. Start with lower reps, maintain proper form, listen to your body, and consider modifications as needed.