Prevention & Relief: 7 Exercises for Back Pain

Back pain is the most common medical problem, affecting eight out of ten people at some point in their lives. Although this is true there are ways to prevent and relieve the pain. The number one way is exercise. I have located seven exercises that are great to prevent or relieve back pain. Try them out and get back to moving and grooving again, carefully this time around. 

The 7 Exercises:

Knees to-to Chest Stretch

This exercise can help stretch the lower back longer, which relieves tension and pain. Follow the steps below to effectively perform the exercise. Repeat 2-3 times/daily. 

• Start by lying on your back, bend your knees and keep your feet flat on the floor.
• Use both hands to bring one knee to your chest.
• Hold the pose for 5 seconds, then return to resting pose. 
• Repeat with opposite leg next. 

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Lower back rotational Stretch

Not only does this stretch provide pain relief in the lower back but also the trunk. Core muscles are getting worked on here as well. Repeat 2-3 times/daily. 

• Start by lying on your back, knees bent with feet on the floor. 
• Ensure shoulders are firmly on the floor, then gently roll both bent knees to the side
• Hold for 5 seconds, then return to starting point. 
• Do the opposite side, then return to the starting point. 

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Bridges

In this exercise, one is working on the butt muscle, which has a direct effect on the lower back. Strengthening this muscle, can be all the difference between back pain and no back pain. The recommendation is sets of fifteen repetitions but only do as much as you can. 

• Lie on the floor with bent knees and feet a floor hip length away. 
• Arms are by your side. Raise your butt off the ground until you have a straight line from shoulders to knees. 
• Squeeze your butt, then release it to the ground. 
• Repeat this at least fifteen times with one minute of rest.

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Cat Stretch

This stretch focuses is on making the back longer, easing tension in the

muscles. Repeat this 3-5 times/daily.

• Get on your hand and knees. 
• Arch your back, pulling your belly button toward your spine.
• Slowly relax and let the belly sag toward the floor. 
• Return to starting point, then repeat again. 

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Seated lower back rotational Stretch

This stretch relieves the pain and strengths of the lower back by working the core muscles. Repeat on each side 3-5 times twice a day. 

• Grab a stool or chair and keep both feet flat on the floor. 
• Twist your core to the right, with hips square and spine tall. 
• Place hands behind your head or place your left hand on your right knee and vice versa. 
• Hold for 10 seconds. Then switch sides. 

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Shoulder blade Squeeze

This exercise relieves stress and tension in the shoulders and neck. Recommend 8-12 times/daily.

• Start by standing or sitting with hands to the side. 
• Keep shoulders relaxed and down.
• Squeeze shoulder blades together for 6 seconds, relax and repeat. 

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Superman

Maintain your back extensors by performing this exercise daily. This helps main good posture, which helps your spine. Recommend ten times. 

• Lying face first on the ground, extend your arms in front of you while keeping your legs straight and flat. 
• Raise both hands and feet, try and pull your belly button by lifting off the ground, engage core muscles. 
• Your head needs to be straight to avoid neck injury. So, look to the floor. 
• Stretch the hands and feet out as far as you can go. Hold for 2 seconds, then return to starting point. 

In the end, we all want to avoid back pain or relieve the symptoms we have due to our jobs or hobbies. Utilizing these exercises daily can help you avoid recurring back pain as well as strengthen your core muscles and gain your good posture back. Hey! You also get to work on those abdominal muscles you are always talking about. So, start implementing these in your daily route and get back to moving and grooving.