Here are some exercises to strengthen your back, hip and leg muscles, which can be regularly performed under the consultation of your doctor or trained physical consultant.
- Stand with your back against a wall and feet shoulder-width apart. slide down into a crouch with knees bent to about 90 degree. Count to five and slide back up the wall. This may be repeated approximately five times daily.
- Leg raises to strengthen back and hip muscles-lie on your stomach. Tighten the muscles in one leg and raise it from the floor. Hold your leg up for a count of ten and return it to the floor. Perform the same with the other leg. This may also be repeated five times with each leg.
- Leg raises to strengthen stomach and hip muscles-lie on your back with your arms at your sides. Lift one leg and hold for a count of ten and return it to the floor. Perform the same with the other leg. This may be repeated five times with each leg. If that is too difficult,keep one knee bent and the foot flat on the ground while raising the leg. You can also sit upright in a chair with legs straight and extended at an angle to the floor. Lift one leg waist high. Then, slowly return your leg to the floor. Perform the same with the other leg. This may also be repeated five times with each leg.
Correct posture and body activities play a vital role in preventing back pain, strain on muscles. So, regular exercise is the only best way to maintain a good health.
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