Effective Lower Back Pain Exercises (For Long Term Relief) | HOME WORKOUT | 2020
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- Опубліковано 31 лип 2024
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Lower back pain can occur due to wrong posture, some medical condition, heavy physical activity, overuse, injuries such as sprains or strains, sedentary lifestyle etc.
It is very common among Bharatanatyam dancers. Why? Because dance makes extreme demands on the spine
I’m sharing some exercises which help in relieving the discomfort in the lower back which anyone with lower back pain can do at home without any equipment!!
Do check them out. Hope you find it useful.
Disclaimer : This video is NOT for people suffering from medical conditions or disk & back injuries.
Wide legged forward bend - • Bharatanatyam Stretche...
Pyramid with arm extension - • Bharatanatyam Stretche...
Seated forward bend - • Bharatanatyam Stretche...
Scorpion twist - • Bharatanatyam Conditio...
Seated back twist - • Bharatanatyam Conditio...
In this Video :
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Introduction - 0:00
Supine Trunk Rotation - 2:09
Lying Knee Hugs - 3:20
Cat Cow Pose - 4:11
Bridge Pose - 5:21
Cobra Pose - 6:29
Side Stretch - 7:21
Lunging Back Stretch - 8:45
Lower Back Rotation - 9:39
Good Mornings - 10:54
Child's Pose with reaches - 12:09
This Week's Tip - 13:43
#Bharatanatyam #BharatanatyamDance #LowerBackPain #Backpain #Dancers
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Please make a video of your fitness routine which you do daily to be a better dancer! Please! I am really loving your videos and it is really helpful, I do the leg strengthening workout daily and flexibility routine daily. I really love your videos!
Hey, it is always good to combine workouts which strengthen all parts of your body. Hence these videos. You could perform leg strengthening routine may be once in 2 days or so. Try the other routines as well. And thanks for your feedback :)
Do checkout my other content on Bharatanatyam. I share new videos every Saturday at 7 PM. I conduct Online Bharatanatyam Classes for all time zones. Check the *ABOUT* page on my channel for details. I also conduct *YOGA* & *Strength & Conditioning* workshops once a month. Checkout my *UA-cam Story* & *Community Tab* on my channel for upcoming dates. Do subscribe to get notifications about the same.
Also let me know what you want to see in the upcoming videos and I promise to give them to you very soon! :)
Yes! I Definetely recommend the warm up and cool down exercises available on the channel !
@@maddybaliga Yes! Much required before and after any workout/dance practice.. 😊
Thank you soo muuucchhh maam
You are welcome :)
Nice
Thank you very much :)
Thank you very much !! All your videos are great for any beginner and the people who would like to know science behind bharatanatyam could greatly helped with your videos… I couldn’t thank enough to the effort that put in getting these videos out🙏🙏🙏🙏🙏
It's my pleasure! Ty for watching them
I have tried these exercises. Planning on practising them regularly. Good Mornings is my favorite. If done correctly its a very good exercise !
Absolutely! It's a very deceptive exercise.. doesn't feel tough till it's done correctly..😁
Meticulously explained and presented, Pratibha Ji.
Thank you so much :)
You are so flexible its really super... will try thank you
Am sure you will get there soon with practice :) Thanks!!
Awesome ma'am. I do it really.
Great job🙏
Very informative thanks
Glad you liked it :)
It's absolutely Awesome ! I am sure, many will be benefitted. Lower back pain is very common mainly due to our wrong sitting postures or doing exercises wrongly. 🙏🙏
Well said! This was one of the most sought after topics from my viewers..
Yes. They are useful for every person
As usual very useful video !! Very gud tips for dancers to managr back pain :-)
Thanks dear! :)
Tq medam
You are welcome :)
Was helpful
Happy to know😊
sister.... please make yoga video to reduce hip and thighs ..... This video may be most expected my many other ladies too... as most of us have this problem
YOGA TO REDUCE HIPS AND THIGH
Spot reduction is a myth. You can't reduce fat from one part of the body alone. Work on complete body. Check this playlist for yoga videos.
pratibhakini.app.link/yogaplaylist
Good
Ty🙏
Bingo.... I could do all stretches..... Ten Times? Excuse me. Only one time each please. :)
We sit in a same position during cycling. If we do it wrong, we can end up with back pain or knee pain. We need to strengthen the back to stay safe.
Supine Trunk Rotation... Could do it with advanced also, I have done this earlier also.
Lyeing Knee Hugs... Done earlier... Advanced? Forehead is not coming anywhere near Knees. :P
Cat Cow pose, our fellow Cyclist Maria Fernandes who is also a Yoga Masters, had taught us most of the positions covered here as help for cycling.
Bridge Pose? Oh... I do it very often.
Corba pose? I do it regularly, almost every time I cylce.
Side Stretch? Sure why not?
Lower back rotation..... that's easy.
Good monrings? .... Sure no issue.
child's pose advanced.... Hmm with some difficulty. Thank you for all the exercises.
Once is too less for the body to even realise you stretched ! :D
Thanks for the detailed analysis! And thanks for trying it out :)
Haha You can use it as it benefits you 😃👍🏻 Super detailed feedback 🤭
Very detailed analysis and followup. I think, Pratibha will be waiting for your reply on every Saturday. 😄
Exactly! It is like an annual exam report! I wait for Maam's reply :)
Thank you so much for this video !! Love your routine and its very helpful :-)
Soo glad to know that Pratima! Ty so much :)
I appreciate the fact that you always remind viewers (your audience) not to do exercise without doctor's advice if something is ruled out. Yes, I would love to see lower back strengthening exercises video, too.
Sure! Will make one soon. Stay tuned :)
In lunging back stretch, shud v come up after each leg.
Yes, you could alternate between right and left.
@@PratibhaKini thank u.
@@bubblesinthewindpoemfromth5918 you are welcome 😊
Sorry for late feedback .... Great job... Thanks for it akka ...lots of love akka ♥️♥️
Thanks :)
Hello , very cleanly explained all strechings , kindly let us know how much time should we give for exercises before practices for dance sessions??
Sometimes I feel tired while doing both one after another..
Please share some suggestions on increasing stamina.
Thank you 😊
Hello Vaidehi! Thanks for that feedback. It is a must to do warm up and cool down before and after any dance practice. The strengthening videos should become part of your training regime. This could be in the morning or evening according to your convenience. A video to improve stamina is on the way. Please stay tuned :)
As promised, here is a video on how to improve stamina : ua-cam.com/video/0S9FprlFivg/v-deo.html Hope you like it!!
For gud mornings u didn't say how many counts. Pls cud u clarify.
You can do anywhere between 10-15 reps.
After baratham practice I have a back pain , Can I do this exercise?
Since I don't know the cause and intensity of the pain, I can't advice. If it is not an injury and your physiotherapist has advised you to exercise, you can go ahead.
Mam can I do these exercises with aute lower back pain with sciatica pain if yes what is the perfect time to do pls tell me mam
Please talk to your physiotherapist before doing any exercise.
These are easily approachable. And can be incorporated in the daily exercise routine to have a strong back. If young dancers follow the given tips, no doubt their Natyarambha and other postures will be intact.
Exactly! :) I hope people with back pain find this useful :)
We need good back for everyone, not only dancers. They are helpful for us also
@@gkbaliga Yes, as mentioned in the description, anyone with lower back pain can do.