5 Quick Exercises That Ease Back Pain

Back pain is a common complaint for Americans. In fact, statistics show that it’s the reason that millions of people see their doctors every year. However, that doesn’t mean back pain always needs medical intervention. While it can be caused by an underlying condition, there are many circumstances where back pain may be managed through the right exercises. 

5 Quick Exercises For Your Back Pain

Doctors often advise against staying in bed all day because of back pain unless you absolutely have to. These exercises are great for relaxing and stretching your back muscles.

Better yet, they can be done in a few minutes each day. The key to these exercises is making sure that you don’t extend yourself past the point of safety so listen to your body.

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1. The Knee To Chest Stretch

• Lie on your back with your knees bent and your feet flat on the floor.
• Keep your left knee bent or extend it along the floor.
• Draw your right knee into your chest, clasping your hands behind the thigh or at the top of your shinbone.
• Lengthen your spine all the way down to your tailbone, and avoid lifting your hips.
• Breathe deeply.
• Hold this pose for 30 seconds to 1 minute.
• Repeat with the other leg.

2. The Seated Spinal Twist

• Sit on the floor with both legs extended.
• Bend your left knee and place your foot on the outside of your right thigh.
• Place your right arm on the outside of your left thigh.
• Place your left hand behind you.
• Starting at the bottom of your spine, twist to the left side.
• Hold this pose for up to 1 minute.
• Repeat on the other side.

RELATED: Back Pain? Try this 10-Minute Seated Workout

3. The Pelvic Tilt

• Lie on your back with your knees bent and feet flat on the floor.
• Engage your abdominal muscles as you flatten your back against the floor.
• Breathe normally, holding this position for up to 10 seconds.
• Release and take a few deep breaths.
• Do 1 to 3 sets of 3 to 5 repetitions.

4. The Lower Back Rotational Stretch

• Lie on your back with your knees bent and your feet flat on the floor. 
• Keeping your shoulders firmly on the floor, roll your bent knees to one side.
• Hold for 5 to 10 seconds then return to the starting position. 
• Repeat the motion on the opposite side. 
• Repeat each stretch 2 to 3 times — preferably once in the morning and once at night.

5. The Sphinx Stretch

• Lie on your stomach with your elbows under your shoulders and your hands extended in front, palms facing down.
• Set your feet slightly apart.
• Gently engage your lower back, buttocks, and thighs as you slowly lift your head and chest.
• Stay strong in your lower back and abdominal muscles, breathing deeply.
• Press your pelvis into the floor.
• Gaze straight ahead or close your eyes.
• Hold this pose for 30 seconds to 1 minute.
• Repeat as needed.

RELATED: A 4-Step Routine To Erase Back Pain

When You Need A Doctor

You can develop back pain because of a sedentary lifestyle, repetitive actions, and poor posture. However, there are times when your back pain is caused by a serious injury or an illness that needs to be dealt with.

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Some of the signs that you need to see a doctor are worsening pain after 24-48 hours, an unexplained fever, tingling or numbness in your extremities, sharp pain that spreads to your legs, loss of bladder or bowel control, and weakening muscles in your extremities. 

If you’re dealing with back pain, you’re far from alone. Fortunately, a lot of back pain can be managed at home with heat or cold therapy and some back exercises.

When you’re treating back pain, though, it’s best to take note of any signs that you need to see your doctor. Serious injuries and conditions can also cause back pain so they need to be addressed quickly.