12 Best Exercises For Back Pain

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Most of the people ever suffer from back pain. In addition to going to the doctor, you can perform back pain exercises that can solve your problem. Here, you’ll find the best back pain exercises that you can perform at home.

Back pain is a symptom that we all suffer at some time, caused mainly by the bad postures we adopt when sitting and also while we walk.

Bad postures throughout the day, anxiety and stress, excess weight, and even how we walk are factors that can cause back pain. But, to end these pains, we do not need one-hour sports routines, much fewer abuse painkillers. Modify our routine slightly.

Exercises For Back Pain

With the following back pain exercises that we propose, you will feel great, and you will be able to end your back discomfort.

1. Knee To Chest (I)

With this exercise, we stretch and relax the muscles of the lower back, relieving the discomfort we have in that area.

  • Lie on the floor with face up, with your back straight.
  • Bend your knees and bring one knee to the chest with the help of your hands while the other leg is on the stretched floor.
  • You should notice that the lower back is stretched.
  • Hold the stretch position for 15 seconds and change legs.
  • Do this exercise three times with each leg.
2. Knees To Chest (II)
  • Lie on the floor with face up, with your back straight.
  • Bend your knees and carry them to your chest, surrounding them with your arms and pressing gently.
  • Maintain this position for 20 seconds and repeat it several times.
3. Cat Posture

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  • Kneel on the floor with both legs, support your palms and toes on the floor.
  • Inhale and bend your back down, drop the spine, without forcing it, and release the abdomen.
  • Stretch to the fullest in this position, release the air, bend your back up and contract your abdomen.
4. Hip Twist
  • Lie on the floor with face up, feet flat on the floor and knees forming a pyramid.
  • Join both legs as if they were tied, and keep the upper train still (from the waist up), and bring the knees in block to the side.
  • When the legs touch the ground, hold 10 seconds, and bring the legs to the other side.
  • Do this exercise three times with each side.
5. Torsion Of The Lower Back
  • Lie on your back, bend the knees and your feet flat on the floor.
  • Extend your arms to each side in a “T” shape.
  • Keep your shoulders glued to the floor while, little by little, you turn your knees to the side.
  • Stay there for 20 or 30 seconds, return to the starting position and repeat to the other side.
6. Buttock Lift

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  • Lie on your back with your back and arms straight and knees bent in a pyramidal position.
  • Lift the buttocks gently, keeping the arms and upper back on the floor.
  • Hold the position several seconds and repeat the exercise 8 or 10 times.
7. Child Posture
  • Place yourself on the floor, with your hands under your shoulders and your knees under your hips.
  • Stretch forward, extending your arms and placing your palms on the floor.
  • Slowly, sit on your heels, lowering your head and chest while extending your arms more and more.
  • Stay like that for 20 to 30 seconds.
8. Iron

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  • Lie on your stomach, support your elbows and toes.
  • Lift your pelvis so that the body is aligned.
  • The elbows should be under the shoulder joint.
  • Contract your abdomen to the fullest without preventing you from breathing.
  • Try to hold the position for at least 30 seconds and repeat the exercise three times.
9. Lumbar On The Floor
  • Lie on the floor, face down, and with your arms along the body.
  • For more comfort, put a towel on your forehead.
  • Inhale and, when you release the air, raise the trunk and legs simultaneously.
  • Go back to the starting position.
10. Opposite Arm And Leg Lift
  • Lie on the floor, face down, and your arms and legs stretched.
  • Raise the left arm and the right leg.
  • Hold for several seconds in this position.
  • Then return to the initial posture and do the same, but with the right arm and the left leg.
11. Stretching Legs
  • Lie on your back and bend the left knee at a right angle (90º).
  • Take the tip of your feet with your hand and extend your leg as far as you can.
  • Hold the position for few seconds, repeat three more times, and then move on to the right leg.
12. Cross Leg
  • Sit on the floor with stretching one leg.
  • Cross the other one above, with the knee, flexed and resting the foot on the ground.
  • The arm of the crossed knee is used to support on the floor, while with the opposite elbow, endure and press the crossed knee.
  • Hold about 10 seconds and then perform the exercise with the other leg.
  • Do it three times with each one.
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