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7 Exercises that help in Pain – Dr. Nikesh Seth

Any chronic pain in your body can cause a devastating effect on your life, as stated by Dr. Nikesh Seth– A renowned and award-winning Integrated Pain Consultant. One of the most common pain that one experiences are back pain! Yes! You do agree, right! The excruciating pain in your back triggers the slightest movement. The excellent news disclosed by Nikesh Seth is that it can be managed by undergoing the Integrated Pain Management treatment that comprises a range of therapies that include exercising too. Let us first understand how exercising helps reduce your back pain!

Reasons that contribute to exercising to reduce your back pain:


Reason # 1: You develop stronger muscles:

Regular exercising leads to more muscular back and core muscles, which will provide more support for your spine and help in your pain.

Reason # 2: You experience an increase in the blood flow to the back:

Your cardiovascular activity increases when you exercise, and more oxygen-rich blood flows to your back. As a result, the inflammation in your back is reduced, and you experience relief in pain. Integrated Pain Consultants often talk about this fact.


Reason # 3: You develop Stronger bones

Indulging in weight-bearing exercises helps make your bones stronger and helps in relieving your back pain.

Reason # 4: You experience Improved flexibility

Dr. Nikesh Seth states that when you increase your muscles, tendons, and ligaments, you can do your daily tasks more quickly because you experience relief in your pain.

Reason # 5: You gain a better posture:

Exercising consistently improves your posture, which takes some of the load off your back and helps you in pain relief.

7 best exercises to help relieve your back pain by Dr. Nikesh Seth


Exercise # 01: Pelvic tilt

In this exercise, lie down on your back with your knees bent and ensure that your feet are lying flat on the floor. Now, flatten your lower back against the wall and tilt your pelvis downwards. Maintain this position for 20 to 40 seconds. Breathe slowly and deeply and then release while engaged in doing the exercise. The pelvic tilt reduces the tension, thereby easing your back pain, as recommended by Nikesh Seth.

Exercise # 02: Lumbar stretch

It super-effective exercise that involves the use of a chair. Sit comfortably on a chair, then roll your neck, head, chest, and lower back forward till your head gets between the knees. Hold the position and take deep breaths. Slowly, get back to the sitting position.

Exercise # 03: Cat position

This exercise is a favorite among the Integrated Pain Consultants as a part of their treatment involving exercise to provide relief from back pain. You need to kneel on your fours and separate the knees and hips. Now you need to ensure to keep the stomach muscles tense, arch your back like a cat, and maintain the position for five seconds. Then allow your stomach to drop towards the floor direction and hold it for five seconds again.

Exercise # 04. Curl ups

Comfortably lie on your back with your knees bent, and your feet kept flat on the floor. Put your hands behind the head and lift your shoulders, head, and upper back. Do this around 10 times. A super exercise for strengthening your back, as stated by Dr. Nikesh Seth.

Exercise #05. Dry swimming

It sounds exciting, right! Just lie on your stomach, tighten your buttocks, and raise simultaneously one arm and the opposite leg. Switch your arms and legs and perform this for about two minutes. It indeed has magical effects in helping you relieve your pain.

Exercise #06. Leg lift

This exercise is a top pick of Nikesh Seth where you need to lie on your back with the knees bent, and the feet kept flat on the floor. Press your lower back to the floor and straighten a leg with the knees aligned. After bending your leg, return to the starting position and repeat the exercise on the other side. Try it!

Exercise # 07 Cobra stretch

The cobra stretch gives your tight abdominal muscles an excellent stretch and lowers your back. Just lie on your stomach with your legs extended and your palms placed on the sides of your head. Simple exercise goes a long way in helping you manage your pain.

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