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One of my favorite back stretching exercises I use, the Back Twist will work your lower back, neck, upper back, waist and hips.

It works in a side twisting action, which is rhythmic and gentle, and limbers the muscles, aligns the vertebrae, boosts the blood circulation and loosens the hips.

But, if you think you might have problems with your neck or back, you should talk with a health professional before trying it.

Back Twist Exercise

1. Keep your feet parallel and your back straight, with the shoulders as apart from each other as possible.
Bend your knees a little.

Let your weight on the legs.

Keep your hands by your sides, hanging loosely.

Look in front of you.

2. Twist your head and upper body (gently) to your RIGHT, until your look is directly behind you.
Don’t do anything special with your hands and arms, just allow them to move on their own, based on the turning movement of the upper body.

Your feet and legs should be kept towards your front all this time, since only the arms and body move.
To make it easier to be straight while doing this exercise, without swaying forwards or backwards, just imagine that your body has a pole in the middle of it, running from the ground, through your spine and up to the top of the head. And, your body twists around the pole in this exercise.

3. Turn back to the front slowly, then keep going and tun to the LEFT, in the same way, until you’re looking behind you, just like you did before. Keep doing this, moving from one side to the other.

Don’t forget that the arms should move naturally, without you interfering in any way. Do the exercise in a continuous movement, without pausing. Build up the torque and speed from the upper body and hips GRADUALLY. Doing this will make the hands to slap your sides and the arms to swing wider.

Start from doing 10-15 twists for each side, and in time get to 30-40 for each side. It shouldn’t take you more than a few minutes.

Don’t stop suddenly when you’re finished with the exercise. Instead, slow down gradually, then return to the position where you started (step 1), leaving your arms to swing until they return to your sides naturally. Take a few deep and slow breaths.

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Back pain is a common problem that an individual of any age can face. An individual who lacks the knowledge of back pain will surely lead to serious back pain trouble. A person should be able to find and understand the underlying cause behind your back pain. It becomes your personal duty to identify the back pain symptoms before the condition goes worse. There can be varied reasons for acute back pain. Bu the most common reason for the chronic back pain is the muscle strain. Therefore it is advisable to work on your back pain much in advance in order to get healthy as soon as possible. Just know your back pain symptoms at an earlier stage so as to avoid back pain treatment.

At the initial stage it would be much better to detect back pain symptoms. Like say if you’re having pain while coughing or sneezing, acute pain does not allow you to sleep nicely, it does not allow you to walk properly because of chronic pain or sometimes you may feel as if your leg is deadened. You may also find difficult to pass urine. These symptoms have the ability to lead you to a serious health dilemma. The chapter of symptoms does not end over here as there are several other symptoms too to know.

Have a note on following symptoms of back pain:

Here are some commonly said symptoms which can be easily understand by every person rather than explaining in medical terms.

- A person suffering from acute back pain generally has the muscle strain problem. Particularly in this case your muscle turns to be stiff and does not stretch freely which results into persistent back ache.

- You may fell chronic pain because of arduous activity or if lifting any heavy objects. The pain may start suddenly or gradually and it may affect your spine which results in to lower, middle or upper back pain.

- Lower back pain symptoms can be noticed if sitting or standing for a long time. Sometimes sitting in an uncomfortable posture for long duration results into lower back to the buttock.

- Severer Low back pain that may be accompanied by muscle spasm, pain with walking, concentration of pain to one side.

- Even taking bed rest is also considered one of the symptoms for persistent back ache. In necessary times only it is advisable to take limited bed rest otherwise prolonged bed rest will counter for more pain and stiffness of the muscle.

Thus, an early stage diagnosis and precautionary measures taken will surely lead you to the betterment of your health. Fighting back at the initial stage only against back pain symptoms won’t put you in dilemma. To heal back pain you need to practice doing exercises on daily basis along with proper diet. Take care and be optimistic.



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Unfortunately, hip pain is a very common and uncomfortable side effect, particularly during the third trimester of pregnancy.  However, most of the focus  and information regarding pregnancy’s pains are placed on issues with the back or pelvic area. 

There is little information available regarding hip pains during pregnancy, but there are a few answers.  During pregnancy our bodies release a hormone called relaxin to help our bodies prepare for carrying a child and giving birth.  These hormones (you guessed it!) relax and loosen the joints and muscles in the pelvic area, which allow the hips to spread to accommodate the baby.  Your posture may also suffer as the weight is concentrated in your uterus, changing your center of gravity.  This also will put more pressure and stress on your hips.

Sleeping with a pillow between your legs at night will help take some of the pressure off of your hips.  There are also body pillows available that are curved to support not only your hips, but also your stomach and neck.  By supporting these specific areas, your spine will also be supported, which will help decrease the pain during the day as well. Using a large exercise ball to sit on can also help take the stress off of your hips and pelvic area, but be sure to get a helping hand for balance when sitting down or getting up!

If it seems that your hip pain is more prominent at certain times of the day or during activities such as walking, bending at the hips, or standing for a long time, let your OB/GYN know.  They may suggest seeing a physical therapist to help you ease the pain and gain more flexibility. 

Though walking is often suggested to stay healthy and prepare yourself for giving birth, if a woman is having hip pain, she may be advised to limit her walking.  Many women also enjoy yoga, pilates, or other gentle stretching exercises during pregnancy to help ease pain, improve their flexibility, and prepare their bodies for giving birth.

Chiropractic care may also be suggested.  If your hips are out of alignment, you may benefit from an adjustment from a chiropractor who has been trained in pregnancy care.  A massage may feel very good to a pregnant woman as well.  Therapeutic massage is much more effective than relaxation massage when you have hip pains during pregnancy.  You will want to make sure you are able to go to a therapeutic masseuse who is trained in helping pregnant women, because there are acupressure points in the legs and feet that are associated with the reproductive system and should be avoided during pregnancy. 

Not every woman will experience hip pain during pregnancy, but when it occurs it can be very unnerving.  Finding the best way to deal with and ease your hip pain without causing more is very important.  These are supposed to be joyous months for a woman, and you should be able to focus on planning for your new arrival.  Hip pains along the way (and any other pains, for that matter) should not keep you from doing all of the fun things that come with having a baby.

Remember that many women have had hip pains during pregnancy, so talk with your friends, sisters, and your mom.  Let them know how you feel, and if they had the same hip pains as you, ask them what they did to help ease the pain.  Pregnancy can be difficult enough without the extra stress, so just try to relax and enjoy yourself.



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