10 Best Exercises for Back Pain Relief

Best Exercises for Back Pain Relief

Do you suffer from back pain?

If so, you’re not alone.

According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, back pain is one of the most common medical problems in the United States.

It can range from a dull, constant ache to a sudden, sharp pain that makes it hard to move.

But there are exercises you can do to help relieve the pain.

We’ve put together a list of the best exercises for back pain relief.

These exercises are easy to do and can be done just about anywhere.

And they work!

So if you’re looking for some relief from your back pain, give these exercises a try:

1. Pelvic tilt

Pelvic tilt exercise is great for people with lower back pain.

It strengthens the muscles in your lower back and can help relieve pain.

To do pelvic tilt exercise:

  • Lie on your back on the floor with your knees bent and feet flat on the ground.
  • Place your hand on your stomach.
  • As you exhale, tighten your stomach muscles and tilt your pelvis up.
  • Hold this position for 5 seconds.
  • As you inhale, slowly return to the starting position.
  • Do this ten times.

2. Knee to chest stretch

Knee to chest stretch helps to lengthen the muscles in your back and can also help relieve pain.

To do this stretch:

  • Lie on your back with your knees bent and feet flat on the floor.
  • Bring one knee up to your chest and hold it there with your hand.
  • Gently pull the knee towards you until you feel a stretch in your back.
  • Hold this position for 30 seconds.
  • Repeat with the other leg.

3. Swimming

Another great exercise for back pain relief is swimming.

Swimming is a low-impact activity that can help to strengthen the muscles in your back and can also help to relieve pain.

Start with a slow, easy swim.

If you can, try swimming for 30 minutes, 3 times a week.

4. Abdominal crunch

One of the best exercises for back pain relief is the abdominal crunch.

How?

Because this exercise strengthens the muscles in your stomach, which can help support your back.

To do an abdominal crunch:

  • Lie on your back on the floor with your knees bent and feet flat on the ground.
  • Place your hands behind your head.
  • As you exhale, lift your shoulders off the ground and curl your upper body towards your knees.
  • Hold this position for 5 seconds.
  • As you inhale, slowly return to the starting position.
  • Do 10-12 repetitions and three sets.

5. Hamstring stretch

The hamstring muscle is located in the back of the thigh.

This muscle is often tight in people who suffer from lower back pain.

Stretching the hamstring can help to relieve tension and pain.

To do a hamstring stretch:

  • Stand with one foot in front of the other, feet hip-width apart.
  • Bend forward at the waist, keeping your back straight until you feel a stretch in the back of your thigh.
  • Hold this position for 30 seconds.
  • Repeat with the other leg.

6. Wall sit

The wall sit is another perfect exercise for anyone with lower back pain.

It strengthens the muscles in your buttocks and thighs, which can help support your back.

To do a wall sit:

  • Stand with your back against a wall.
  • Lower yourself into a sitting position, with your knees bent at a 90-degree angle.
  • Hold this position for 30 seconds.
  • Repeat as necessary.

7. Cat-cow stretch

This is a yoga pose that is great for the back.

It heaps the spine and can help relieve back pain.

To do the cat-cow stretch:

  • Start on your hands and knees, with your knees hip-width apart and your hands shoulder-width apart.
  • As you exhale, round your back up towards the ceiling and tuck your chin towards your chest. This is the “cat” position.
  • As you inhale, arch your back and look up towards the ceiling. This is the “cow” position.
  • Do this stretch slowly and gently.
  • Repeat 10 times.

8. Bridges

Bridges is a wonderful exercise to strengthen the muscles in your back and buttocks.

It can also help relieve back pain.

To do bridges:

  • Lie on your back on the floor with your knees bent and feet flat on the ground.
  • Raise your hips up off the ground until your body forms a straight line from your shoulders to your knees.
  • Hold this position for 5 seconds.
  • Slowly lower your hips back to the starting position.
  • Do 10 repetitions and two sets.

Learn more: 8 Reasons You Should Do Bridges Every Day

9. Plank exercise

Plank is a fantastic exercise for strengthening your stomach and back muscles.

It can also aid in the treatment of back pain.

To do a plank:

Start in a push-up position, but with your forearms on the ground instead of your hands.

Keep your body straight from your head to your heels.

Hold this position for 30 seconds.

Repeat as you need to.

Learn more: 12 Reasons why you should plank every day for a month

10. Walking

Walking is a low-impact but effective exercise for back pain.

It can help reduce the pressure on your spine and provide relief from the pain.

Start by walking for a few minutes every day and gradually increase the duration and intensity of your walks.

If you are in pain, walking is a great way to start moving again.

Exercises for Back Pain Relief

Learn more: 5 Types of Back Pain You Should Never Ignore

Conclusion

These exercises are low-impact, easy to do, and can be performed at home with little or no equipment.

Start slowly and increase the intensity and duration of your workouts as you are able.

If you experience any pain while doing these exercises, stop and consult your doctor.

Keep on reading: 8 Ways to Manage Low Back Pain at Home and 10 Common Causes of Back Pain Most People Overlook