Lower back pain can often be relieved through self-care treatments, addressing the range of discomfort from muscle aching to shooting or burning sensations, while underlying conditions may require further attention.
Lower back pain presents with a variety of sensations, from muscle aching to shooting or burning feelings, and can be caused by underlying conditions. However, the majority of cases can find relief through simple self-care treatments, including incorporating exercise into your daily routine to enhance flexibility and strengthen the muscles.
It’s worth noting that lower back pain is the leading cause of work absenteeism and disability worldwide, as highlighted in a study published in the Journal Annals of Translational Medicine.
Actor and nutritionist Bhagyashree Dassani addressed the issue by sharing a helpful exercise on Instagram, aiming to alleviate lower back pain.
Check this out:
“Today’s Tuesday tip is an exercise for your lower back. To be able to do all of our routine activities like bending, turning and twisting, our lower back and hips need to be flexible,” she said in the video.
“The scorpion twist is an exercise that works on your lower back, your hip flexors, your abductors, and your glutes. About 20 repetitions of this exercise and you would have well-oiled your machinery,” Bhagyashree added.
Dr. Shikha Patel, Team Lead and Senior Physiotherapist at Fitterfly, explains that the scorpion twist exercise involves a twisting movement similar to the motion of a scorpion’s tail. This exercise helps enhance the flexibility of various body parts including the hips, abs, spine, chest, shoulders, and knees. It also improves the strength and stability of the core muscles, enhances posture and coordination, promotes relaxation, and can help alleviate minor back pain and stiffness.
To perform the scorpion twist exercise:
1. Start by lying down on your stomach with your legs straight and your arms extended out to the sides, forming a T shape.
2. Keep your upper body grounded as you lift one leg and cross it over to the other side, aiming to touch the ground with your foot.
3. As you perform the twist, your hips and lower back will rotate while your chest and shoulders stay stationary.
4. Return to the starting position and switch sides, crossing the opposite leg over to the other side.
5. Gradually increase the duration of the twist, aiming to hold it for 20-30 seconds on each side.
6. Repeat the exercise 2-3 times to improve flexibility and strengthen the targeted muscles.
Please Note: It is important to note that certain individuals should avoid performing the scorpion twist exercise.
This includes those with recent back or hip injuries, individuals who have undergone recent surgery (especially in the abdominal, back, hip, knee, or shoulder areas), pregnant or postnatal women, and individuals with severe tightness, particularly in the hip. If you experience pain during the exercise, it is recommended to avoid it and consult with a healthcare professional for proper guidance.
