5 Exercises to Help With Back Pain
Back pain is one of today’s most prevalent health problems, affecting an estimated 619 million people around the globe. Whether due to a back injury, chronic condition, or even a sedentary lifestyle, back pain can significantly diminish your quality of life.
Thankfully, several at-home remedies can help alleviate back pain without the need for pain medications. Many exercises have been found to help with back pain by lessening muscle tension, enhancing core strength, and improving spinal mobility.
Read on for five of the best exercises for back pain.
Supine Bridge
The supine bridge strengthens the abdominal and glute muscles while promoting proper spinal alignment. Here’s how to do it:
- Lie on the ground with your knees bent, feet flat on the ground, and arms at your sides.
- Engage your abdominal and glute muscles to slowly bring your hips off the ground, keeping your spine straight.
- Slowly bring the buttocks back to the floor.
- Repeat for 10 sets.
Knee-to-Chest Stretch
This gentle stretch promotes back mobility without placing excessive stress on the spine.
- Lie on the ground with your knees bent and your feet flat on the ground.
- Engage the abdominal muscles to bring one knee toward your chest.
- Wrap your hands around the back of the knee and pull it to your chest until you feel a gentle stretch.
- Hold this position for five seconds.
- Release the knee and bring it back to the floor.
- Repeat with the other leg.
- Complete two to three sets of both legs.
Cat-Cow Stretch
Cat-cow is a simple yoga stretch that helps increase the spine’s range of motion while reducing tension in the back muscles.
- Get on all fours on the ground with your hands under your shoulders and your knees under your hips.
- Bring your chin toward your chest and gently round your back toward the ceiling.
- Hold for a few seconds, then reverse the movement, slowly raising your face to the ceiling and dropping your belly toward the ground.
- Complete 10 repetitions.
Lower Back Rotation
This stretch is excellent for people struggling with tension and pain in the lower back.
- Lie on the ground with your knees bent and your feet flat on the ground.
- Keeping your shoulders flat on the ground, gently roll your knees to one side.
- Stay in this position for five to 10 seconds.
- Slowly return to the starting position and repeat on the other side.
- Repeat both sides for two to three sets.
Child’s Pose
This is another yoga stretch that helps release tension in the back for pain relief.
- Get on all fours on the ground with your hands under your shoulders and your knees under your hips.
- Press your buttocks back to sit on your heels, keeping your palms planted.
- Bring your upper body to the ground in between your knees and drop your forehead to the ground, keeping your arms stretched above your head.
- Remain in this position for 30 seconds or longer.
If you’re struggling with chronic back pain, view the database at Regenerative Medicine Now to find a regenerative doctor in your area.
