Physical activity has been seriously lacking in our lives ever since staying indoors at all times is the new protocol. Getting the recommended amount of it is a far call; many are not even engaging in the absolute minimum.

All of the constant sitting around when working from home or studying from home has serious consequences on your back, leading to back pain that can make an already stressful situation even worse. Naturally, more than anything, back exercises are an essential addition to your workout routine that you need to get started with right away.

Back exercises mainly focus on your spine, back and core, relieving any pain in that area. Along with pain relief, they also strengthen your back, which, with regular practice, is going to be of huge help during and post-pandemic situations. Back exercises are extremely easy, and if you take a proper look at professionally curated sessions from sites like the, it can be done without supervision. Here are some exercises you should try out:

  • Bridges: Start by lying down on your back with your feet flat on the floor, knees bent. Place your arms at your sides with feet hip-width apart. Inhale deeply while you apply pressure onto your feet and push your hips upwards into a straight line with your thighs. Keep your shoulders on the floor, hold this and gently lower your body while exhaling.
  • Supermans: Lie down on your stomach on the floor with your arms and legs stretched out. Now, lift your arms and legs slightly off the floor and stretch them as much as possible. Look at the floor and golf this pose before getting back to your original position.
  • Knee-to-Chest Stretches: This is one of the easiest back exercises you can do anytime. Lie down on your back and bend your legs at the knees, feet on the floor. Use both hands to pull one knee upwards and hold it against your chest for a few seconds, keeping the other one stable. Get this back to its original position and repeat with the other one.
  • Seated Rotational Stretches: This is a quick exercise you can do while working on your chair. Place both arms behind your head and turn your upper body to the right by twisting your core, back straight. Repeat this on the other side in controlled rotations.
  • Seated Forward Bend: Sit down on the floor in a comfortable position with your legs stretched out in front of you. Inhale as you stretch your arms upwards and bend your upper body forwards. Go as far as you can until you feel your lower back and hamstrings getting engaged. Hold this for a few seconds, gently lift your body and repeat.

With these back exercises and more from the’s pack, you can make sure you are contributing to your fitness while being productive indoors itself. Starting with this pack will give you the tools you need to practice these back exercises safely and take better care of yourself. #KhabarLive #hydnews 

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