An orthopaedic recommends 3 exercises for a strong lower back

A good posture indicates one's inner well-being.

A lot of studies have shown that eight out of ten people suffer acute lower back pain at least once in their lifetime. This could be due to an injury, underlying condition of the lumbar region, muscle spasm, poor posture or so on. However, there are certain exercises that could help you to get your back on track, quite literally!

'These are 3 exercises that work amazingly well when it comes to curing one's back. Any exercise routine should include this,' said Dr Supreet Bajwa, Senior resident, Orthopaedics, PD Hinduja Hospital and Medical Research Centre, Mumbai.

Remember that when we are talking about a healthy back, we are hinting at the overall spine-health. The spinal cord is a column of nerves that form a connection from your brain to the other parts of the body. This is turn means, that your organs can't function without a healthy spinal cord. Dr Bajwa adds, 'A good posture indicates one s inner well-being. It determines a strong state of mind and expresses confidence apart from also enforcing the structural integrity of your bones, said Dr Bajwa.

Here are 4 simple exercises to strengthen your lower back:

Lumbar rotation

Lie on your back on a firm ground. Keep your knees bent and your feet on the floor. Place your legs together as you move your knees on either sides. Make sure you don't raise your back. Get back to the original position as you finish. Start with 5 times on each side while gradually proceeding for more.

Benefits:

• Reduces back pain.
• Helps in strengthening lower back.
• Reduces stiffness of back.
• Increases mobility of lower back.

Pelvic Tilts

Lay on your back with knees placed apart. Flatten your back against the floor by building pressure around the pelvic or abdominal region. Bend your pelvis slightly. Hold on to the position for 10 seconds.

Benefits:

• Strengthens lower back.
• Helps in building a firm posture.
• Tones your buttocks.

Hamstring Stretches

While there are multiple variations of hamstring stretches. One that is commonly performed is the one where you sit with you legs stretched apart. Try to hold your feet with your palms while bending your lower back on either side.

Benefits:

• Strengthens lower back.
• Cure hamstring pain.
• Reduces back pain.

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