How to Alleviate and Prevent Back Pain: Tips and Exercises

Poor Posture: Slouching or sitting for extended periods can strain your back muscles and spine.

1. Muscle Imbalances: Weak core muscles and imbalanced strength can lead to back pain.

2. Inactivity: Lack of regular physical activity can contribute to stiffness and discomfort.

3. Injuries: Accidents or improper lifting techniques can result in acute or chronic back pain.

4. Medical Conditions: Conditions like herniated discs or arthritis can also cause back pain.

Recommended Back Strengthening Exercises:

1. Cat-Cow Stretch: Get on your hands and knees. Inhale as you arch your back (cow pose), and exhale as you round it (cat pose). Repeat 10 times.

2. Bridge: Lie on your back with knees bent. Lift your hips, creating a diagonal line from shoulders to knees. Hold for 10 seconds and repeat 3 times.

3. Child's Pose: Kneel on the floor, sitting back on your heels while extending your arms forward. Hold for 20 seconds, repeat 3 times.

4. Superman: Lie on your stomach, arms extended in front. Lift your arms, chest, and legs off the ground. Hold for 5 seconds, repeat 10 times.