Simple Exercises to relieve back pain

Do you experience that sharp stabbing pain whenever you bend down? Check out these easy-to-do exercises that can help you to relieve back pain.

Most of the people have experienced unbearable back pain at least once in their lifetime. The lower back pain is one of the most common forms of chronic pain among adults that affects at least 80% of people one time or another. It can lead to disruption in your everyday life while you are performing your daily chores, sometimes in severe conditions, it may lead to total disability.

Rest and taking less physical strain can help to provide relief from back pain for a short period, but it is not a permanent cure. Many doctors advise their patients to get active and move their back and related muscles for better back pain treatment.

Fortunately, if you take care of this situation on time and switch to a proper exercise routine, your back will heal within a few weeks. Exercising regularly increases blood flow to the back area, which may reduce the stiffness of the muscles and speed up the healing process.

Here we have listed down some easy exercises that you can do to get relief from back pain, prevent its recurrence and to strengthen your muscles.

#1 Knee-to-Chest Stretches

Doing this stretching activity can help reduce lower back pain, and also relieve stiffness and pain.

To perform this exercise, you need to

  • Lie down with your back on the floor
  • Keep your knees bent & your feet flat on the floor
  • Pull your right knee using your both hands and bring it to your chest and keep your left foot on the floor
  • Hold your right new for at least 15-30 seconds, keeping your abdominal muscles straight & your spine touching to the ground.
  • Release your right leg and return to the original position. Repeat it with your left leg.

#2 Pelvic Tilt

This exercise helps to relax the lower back muscles and to keep them flexible.

To perform this exercise, you need to

  • Lie with your back on the floor. Keep your knees bent and place your feet flat on the floor.
  • Gently arc the lower back and push out your stomach.
  • Hold for 5-10 seconds & relax.
  • Return to the original position, keep your back flat & pull the belly button in toward the floor.
  • Hold this position for 5-10 seconds & relax.

#3 Press- back Extension

It helps to relieve the back pain symptoms and maintain the flexibility of the spine.

To perform this exercise, you need to

  • Lie on your stomach and position your hands under your shoulders.
  • Push down on your hands and lift your shoulders away from the floor.
  • Hold this position for 10-15 seconds
  • Return to the starting position.  Perform this exercise 8-10 times

#4 Partial Crunch

This exercise helps you to maintain strong abdominal muscles that play an important role in supporting the spine and back.

To perform this exercise, you need to

  • Lie with your back on the floor and bend the knees, keeping the feet flat and few inches apart.
  • Cross your hands over the head.
  • Breathe in deeply. And then breathe out to engage the abdominal muscles by pulling in the stomach.
  • Gently raise the head & shoulders 2 inches above the ground while keeping the neck aligned with the spine.
  • Hold the position for 5 seconds & then return to the original position. Repeat the exercise 10 times.

Performing regular exercises and stretches and maintaining a good posture can help people get relief from back pain and related symptoms, and also prevents it from returning.

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