10 best Back Pain Exercise for Relieve

back pain exercise
back pain exercise

Nowadays back pain is a major problem, be it an adult or a minor, be it male or female, almost everyone is suffering from back pain. The reasons for back pain may include your lifestyle, your age or it could be hereditary.In today’s life, everyone is busy so they don’t have that much time to maintain a healthy life. But, it is necessary. If you’re suffering from back pain, here are some ways, by these back pain exercise, you can relieve your pain.

Follow these Back Pain Exercise Carefully for better Results

  1. Bird Dog:-

It is a great back pain exercise to make your back mobilized.

  • Keep your one hand on the floor and other hand straight.
  •  Bend your one knee and and place it on the floor
  • Keep your other leg parallel to the floor. Try to keep it straight. At first, you will face problem to keep it straight.
  • If you can not keep it straight, then you can modify it by bending it a little.
  • Do it for 10-15 seconds, 2 or 3 times.

2. Pelvic Tilts

Another way to reduce your back pain is doing pelvic tilts. Stretch your muscles a bit, warm up before you perform this back pain exercise. To perform this exercise, you need to follow some steps:-

  • Lie on your back. Keep your feet width-apart. Keep your chin tucked in.
  • Tilt your pelvic or hips a little towards your heels, gently arch your lower back. You will feel contractions in your stomach muscle. Return to the original position. Repeat it 8 to 12 times.

3. Bridge:-

This is another great exercise for back pain. It helps to keep your back mobilized. After doing this one, you won’t feel any increase in the lower back pain.To do this exercise, you have to follow the steps mentioned below:-

  • Lie on your back.
  • Keep your feet firmly placed on the floor, width apart. Bent your knees.
  • Take a deep breath and when you breath out, lift your hips a little.
  • Breath in and return to the original position.

4. Lower back stretch:-

Another great exercise to reduce your back pain. But, be cautious, DO NOT perform this exercise if you have herniated disc. It will make the condition much more worse. Follow the steps:-

  • Lie on your stomach. Keep your hands on the floor, bent your elbows.
  • Place your feet on the floor. Your toes should touch the floor.
  • Kneel on all fours.
  • Breath out and slowly take your bottom to your heels
  • Breath in and return to the previous position.
  • Do it for 20 to 30 seconds.

5. Leg Stretch:-

This is a common exercise for back pain which involves the hamstrings. Hamstrings gets way too tight when you face back pain. This exercise for back pain makes them stretchable. Follow these steps to perform the exercise:

  • Lie on your back.
  • Keep both feet on the floor and knees raised up.
  • Loop a small tower under the ball of your one foot.
  • Straighten your knees and slowly pull back the towel
  • Do it for 15 to 20 seconds.
  • Don’t overdo it if you feel any numbness.

6. Spine Stretch:-

This is another back pain exercise. But before performing this, please make sure what is causing your back pain. If you have herniated disc, the condition will make it worse. In that case, consult with a physiotherapist before performing this. To do this,

  • First, lie on your back and spread your hands as shown in the picture.
  • Bent your knees
  • Keep your feet firmly on the floor.
  • Breath out and roll your knees to a side, followed by your pelvic. Keep your shoulder firmly on the ground.
  • Breath in and return to the original position.

7. Hip Stretch:-

When you face back pain, your hip muscles becomes very tight. This exercise flex the muscle and reduce the tightness completely. If you hip muscles are too tight, it can alter your posture which is known as Donald Duck posture.

The steps to perform the exercise are mentioned below:-

  • Kneel on your knees. Keep one leg in front of the other knee as the picture shown below.
  • Do it for 20 to 30 seconds. Repeat two times for each side. Do it cautiously.

8. Tummy Straightening:

It is important to straighten your tummy to reduce back pain. Tummy muscles works together with the back muscles. If they are not okay, then the back muscles will be very tight. Which will ultimately result in back pain.

  • Lie on your back.
  • Bent your knees and keep your feet firmly on the floor.
  • Take one foot towards to your chest as you breath out.
  • Return to the original position as you breath in.
  • For each leg, repeat 6 to 8 times.

9. Piriformis Stretch:-

When you have back, another muscle can be very tight, which is piriformis. It is located in your butt. If you reduce the tightness of piriformis, the back pain will reduce immensely.

  • Lie on your back
  • Cross your right ankle over your left knee.
  • Grip your thigh and when you breath out, pull the knee towards you.

Do it for 20 to 30 seconds, two times for each leg.

10. Deep Abdominal Straightening:-

This is another good back pain exercise. Do it regularly to reduce the pain bit by bit. It is very gentle and simple exercise.

  • Lie on your back.
  • Place a pillow under your head, get comfortable.
  • Bend your knees.
  • Keep your feet firmly on the floor and they should be hip distance apart.
  • Your body should be relaxed and chin tucked in.
  • Breath in first and when you breath out, Draw your belly button towards your spine.
  • Do it for 10 to 15 seconds. Breath in and return to the original position.
  • This exercise should be done slowly and gently.

So, these are the exercises for back pain. Hope it helps. But you should always consult a physiotherapist if you feel uncomfortable with any of these. Warm up and stretch your muscles a bit before performing the exercises.