7 Best Exercises to Do for Relieving Back Pain
If you are constantly trying to find ways of relieving back pain, you’re not alone.
The sedentary habits of modern lifestyle, as well as aging populations all play a part in the increase of back pain today. In fact, 8 out of 10 people are expected to have back pain in their lifetime.
Exercises That Help In Relieving Back Pain
If you are one of them have no fear!
To stop you wincing in pain, we have put together 6 of the best exercises that will have you standing strong in no time.
Knee To Chest
Knee to chest tension in the lower back by stretching out the muscles around your lumbar spine.
1. Lie on the floor with your feet flat on the ground.
2. Place your hands behind your left knee and bring it towards your chest.
3. Hold for 15-20 seconds.
4. Slowly lower your leg and repeat on the other side.
Bridging
Your glutes have a larger role than many would think in lower back pain so strengthening this area will do a world of wonder for this area. Bridging not only focuses on this area but is one of many great exercises for abs.
1. Lie on the ground with your knees bent and feet hip-width apart.
2. Keep your arms beside your torso, hands flat on the ground.
3. Push your heels into the ground and tighten your glutes. Then lift up your hips forming a straight line with your shoulders and knees.
4. Hold for about 6 seconds
5. Slowly lower your hips to the ground
6. Repeat for 8-12 reps
Tip: Try not to overextend your lower spine but keep it in a neutral position. To help with this focus on tightening your glutes throughout the exercise.
Cat Stretch
This exercise is great because it works on extension and flexion without putting pressure on your spine. This is due to the additional support of your knees and arms.
1. Get onto a neutral position, hands, and knees on the floor, your legs hip-width apart.
2. Arch your back focusing on your navel moving towards your spine
3. Relax the stretch, bringing your stomach to the floor.
4. Repeat 3 to 5 times
Wall Angels
Great for upper back pain, wall angels will provide extension to your thoracic spine and also encourages flexibility in your shoulders.
1. Stand with your back against a wall
2. Bring your arms up to shoulder height placing the back of your hands up against the wall.
3. Slide your hands up above your head and then slowly bring them back down.
4. Repeat this for 1 minute.
Seated Rhomboid Stretch
This exercise is wonderful for your upper back if you get pain between your shoulder blades. It also has the added bonus that it’s seated so you can even do this in the office!
1. Place your arms in front of you, joining your hands and locking your elbows
2. Dip your chin into your chest
3. Push out your arms in front of you as far as you can
4. Hold for 15-30 seconds
5. Repeat 2 to 4 times
Bird Dog
Forget the funny name, Bird Dog is great to work into your weekly workout schedule.
It helps stabilize your back, encouraging a good range of motion. It also strengthens your core and hips.
1. Get on your hands and knees maintaining a neutral spine.
2. Raise your right hand and stretch it shoulder height ahead of you. At the same time raise your left leg to full extension.
3. Tighten your abs and hold for 5 seconds
4. Slowly lower your arm and leg and repeat for the alternate limbs.
5. Repeat 8-12 times
Pelvic Tilt
This exercise works your intrinsic core stabilizers so that in time your core takes on more work so your back doesn’t have to.
1. Lay with your back on the floor, knees bent and your feet flat on the ground
2. Flaten your lower back on the floor and contract your stomach muscles
3. Tilt your pelvis towards your heels
4. Hold for 3-5 seconds
5. Return to the starting position
6. Repeat 10-15 times
If you continue to have back issues visit azpaindoctors.com. Professional help is always the wisest move anyone can make before doing exercise.
Keep It Moving
Incorporating these exercises into a weekly exercise schedule will be sure to help you in relieving back pain, hopefully turning your back on it forever.
If you enjoyed this be sure to check out the other great health content we have on our website!