Top 4 Easy Stretches To Prevent Back Pain

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Stretches Back pain can be caused by many everyday things, like slouching at your work or going too hard at the gym. Stretching every day helps protect your back by making you more flexible and lowering the risk of getting hurt. When done after power training, it also helps keep muscles from getting sore.

Do you feel like your back hurts more than it ever has? Does your back hurt more often now that you work from home? Does sitting for hours at a time make your back hurt and stiff? Don’t worry, because Rujuta Diwekar, a famous chef, has the right answer for you. Rujuta’s most recent Instagram post was a film where the expert herself showed three easy stretches. You can do these movements right at home, and they will help your back problems like magic. Stretching exercises will help strengthen the spine and ease back pain.

Secure and Safe Stretching Tips:

Before you start a new back exercise programme, talk to your doctor. This is especially important if you have had back problems or injuries in the past. Then, stick to these broad rules:

  • If you stretch cold muscles, you could hurt yourself. So, do something light for 5 to 10 minutes, like walk or ride a stationary bike at a reasonable pace, to warm up.
  • Stretch slowly and avoid actions that are bouncy or jerky.
  • Go only as far as you feel a little strain. It shouldn’t be painful.
  • Just let go and hold the stretch for at least 30 seconds.

Here are three simple ways to keep your back strong and flexible.

Stretch from knee to chest

  • Lay on your back with your legs extended on the floor.
  • Raise and flex the right knee, bringing it towards the torso.
  • With your right hand, grasp your knee or shin and pull your limb as far as it will comfortably go.
  • Maintain the knee-to-chest position while contracting your abs and pressing your spine into the ground. Maintain for 5 seconds.
  • Slowly return to the initial position.
  • Repeat the process with your left limb.
  • Perform the same motion with both legs simultaneously.
  • Repetition is required five times.

Bend And Stretch The Back

  • Begin by descending to all fours on the earth. Straighten your arms and position your palms just below your shoulders.
  • Lean on your limbs as you move forward for support. Allow your seat to sag slightly and your shoulders to round. Hold for 5 seconds.
  • As you lean back, keep your buttocks as near as possible to your heels. Keep your arms extended before you. Hold for 5 seconds.
  • Slowly retrace your steps to the beginning point.
  • Five times, please.

Arching backwards

  • Straighten your spine and place your feet shoulder-width apart.
  • Place your palms on your lower back. To relax, take some long, leisurely breaths.
  • Maintain a straight line with your legs and a reverse bend with your upper body. Hold your back up with your hands. Hold for 5 seconds.
  • Return to your starting point gradually.
  • For the fifth time in a row.


Up to three times a day can be spent performing these activities. You can stretch, strengthen, and hydrate your spine with their assistance. To keep your back in a rock-solid position, perform the stretches. According to Diwekar, these stretches are fantastic for reducing bra fat and love handles. The full video is available here: