Suffering from back pain can disrupt your daily routine and affect your overall quality of life. While there are various causes of back pain, including poor posture, muscle strain, and injury, one effective way to relieve the discomfort is through exercise.
Here are some of the best exercises that can help you effectively relieve back pain:
- Cat-Cow Stretch: Start on all fours with your hands shoulder-width apart and your knees hip-width apart. Slowly arch your back toward the ceiling while tucking your chin into your chest (cat pose), then round your lower back and lift your head and tailbone toward the ceiling (cow pose). Repeat this stretch for 5-10 breaths.
- Cobra Stretch: Lie face down with your palms down under your shoulders, elbows close to your sides. Slowly lift your head and chest off the floor while keeping your toes down. Hold for 5-10 breaths and then lower yourself again.
- Child’s Pose: Start on all fours with your hands shoulder-width apart and your knees hip-width apart. Keep your arms stretched out before you and push your hips back as far as you can. Lower your chest down and stretch your arms out further. Hold for 5-10 breaths.
- Wall Sits: Stand with your back against a wall and lower yourself into a sitting position, with your knees bent at a 90-degree angle. Hold this position for 10-30 seconds and then stand up straight. Repeat for 10 repetitions.
- Bridging: Lie on your back with your knees bent and your hands placed flat on the ground beside you. Lift your hips up off the ground, squeeze your glutes and hold this position for 5-10 breaths. Lower and repeat for 5-10 repetitions.
- Pelvic Tilts: Lie on your back with your knees bent and your feet flat on the ground. Slowly tilt your pelvis forward and back, engaging your lower abs to prevent your back from arching. Repeat for 10-15 repetitions.
- Standing Hamstring Stretch: Step your right foot forward, with your heel touching the ground, and your left foot back slightly with your toes pointing forward. Keep your back straight and hinge forward from your hips until you feel a stretch in your hamstring. Hold for 5-10 breaths and then switch sides.
These exercises are simple, effective and can be performed in the comfort of your home. They will help you manage your back pain and prevent future occurrences. Remember to start slowly and gradually increase the intensity and duration of your exercises. If your pain persists, it is important to see a healthcare professional.