According to statistics, about 31 million Americans experience low back pain at the same time. Fortunately, this pain is usually caused by a spasm in a certain muscle and can be easily reduced at home with the help of some stretching exercises.
We have made a list of the most effective exercises that will help you relieve back pain in no time.
Exercises That Can Help Ease Back Pain
The Cat-camel Exercise
The starting position: Stand on your hands and knees with your knees hip-width apart and your hands placed directly below your shoulders.
What to do:
Contract your abs, roll your spine toward the ceiling to mimic a camel jump, and lower your head simultaneously. Hold for about 10 seconds. Then slowly relax your back.
Let your stomAllow your stomach fall toward the floor, stretch your tailbone to curve your spine, and lift your head at the same time. Hold the pose for 10 seconds. Then return to the starting position.
Repeat: 3 times
Results: The cat-camel exercise aims to stretch and strengthen the muscles that stabilize the spine, mobilize the back, reduce stiffness and increase flexibility without irritating the neck.
The Child’s Pose
The starting position: Sit on your heels with your hands placed on your thighs.
What to do:
Breathe deeply; Exhale and lean forward, extending your arms in front of you; If possible, rest your head on the ground in front of you; Hold the pose for about 60 seconds; Go back to the starting position.
Results: The child’s pose stretches the hips, thighs, and ankles and relieves back and neck pain by gently reducing tension in the lower back.
The Prone Cobra
The starting position: lying on your stomach, legs stretched out, arms placed at your sides, and palms facing the ceiling.
What to do:
Contract your lower back muscles and lift your head, chest, arms, and legs off the floor. Simultaneously, rotate the palms of the hands so that the thumbs point toward the ceiling;
Hold the position for about 5-10 seconds; Go back to the starting position.
repeat: 15 times
Results: This exercise will help you improve your core strength, maintain good posture, and strengthen your upper back muscles.
The Fish Pose
The starting position: lying on your back with your knees bent and the soles of your feet flat on the floor.
What to do:
Lift your pelvis slightly off the floor and slide your hands under your buttocks with your palms facing down. Next, place your buttocks on the back of your hands. Make sure your forearms and elbows are positioned close to the sides of your torso;
Inhale and lift your upper torso up off the floor. Then gently drop your head to the ground, placing a minimal amount of weight on it;
Stretch your legs on the floor if it is comfortable for you. Otherwise, you can keep them folded. Hold for 15-30 seconds, breathing slowly; Exhale and return to the starting position.
Results: The fish pose provides a deep stretch of the shoulders, chest, and front of the body, including the back and neck muscles. It also encourages better breathing, helps relieve spinal tension, and improves your posture.
The Sitting Piriformis Stretch
The starting position: sitting in a chair with your back straight, your feet resting on the floor at shoulder height, and your hands on your hips.
What to do:
Place your left ankle on your right thigh near your knee. Place your right hand on your left heel and your left hand on the left thigh area near your knee. Lightly press your left leg toward the ground.
Increase pressure by bending your chest toward your left knee. Hold the position for about 30-60 seconds and then return to the starting position. Repeat on the opposite side.
Results: This stretch can relieve back, knee, and ankle pain by relieving the tight piriformis muscle.
Do you know of any other exercises to relieve back pain? Share your experience with us in the comments!
