14 exercises to help relieve back pain

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

If you're experiencing aching pain in your lower back, here are 14 exercises that can help you.

It doesn't matter how old you are. Almost everyone on this planet has experienced unpleasant pain in the lower back at one time or more. Here are 14 exercises to help ease it.

If the pain gets worse every day, then you should definitely see a doctor. As a preventive measure, you can choose two or three exercises from the list and do them regularly. However, in any case, the wrong choice of exercises can only harm, and we strongly recommend not to solve all your problems with self-medication.

Inversion table

The inversion table is a great way to stretch your back muscles using gravity. If you are experiencing recurrent back pain, buying this table will be the best investment.

Sarpasana

Sarpasana, or snake pose, is a yoga pose that will serve as a good preventative exercise for your back. Make sure to keep your legs together and stretch your shoulders up as much as possible.

Lumbar crunches

While doing this exercise, keep your shoulders on the ground and try to touch your knee to the opposite side.

Baby pose

Lie on the floor, grab your knees with your hands and pull them up to your chest. The lower back can be lifted off the floor. Hold this position for 15-30 seconds.

Fitball stretching

If you have a fitball on hand, you can use it too. Lie on your stomach on the ball and try to relax. You can lie on the ball as long as you like.

Keeping the legs static

This exercise will not require any effort on your part. A position with the legs higher than the back can supply blood to the lower back and soothe pain.

Stretches on hyperextension

Exercise on hyperextension resembles the same on a fitball. But hyperextension will surely be in any gym. Take a starting position and slowly stretch your back, hold this position for 15-30 seconds.

Stretching the hips

Take a starting position on your back, bend one leg at the knee and lay them on top of each other. Pull your legs towards your chest, thereby stretching your thigh and back muscles.

Deadlift

This exercise is worth doing if you don't have any back problems. It perfectly develops back muscles and provides prevention. However, if you are already experiencing back pain, then it is strictly contraindicated.

Prayer exercise

Sometimes back pain can be caused by weak abdominal muscles. Exercise "prayer" perfectly strengthens all abdominal muscles, but to do it you have to be in the gym.

Fitball hyperextension

If you do not like going to the gym and you have a fitball at home, then it can be used to perfectly replace hyperextension. Take a starting position, put both hands behind your head, bend down, stretching your back muscles, then rise to the starting position. Repeat several times.

Hyperextension

The exercise technique is the same as in the previous case. If you have access to hyperextension, this exercise can strengthen your back muscles.

Raising the pelvis

Take the starting position lying on your back. Push your lower body upside down and hold this position for a while. To make the exercise more difficult, you can put extra weight on your stomach.

Work breaks

Exercise isn't the only way to get rid of back pain. Take breaks every hour and get out of your chair. This will stretch your back and relax your muscles by changing your position.