5 Effective Back Pain Exercises You Can Do At Home
Do you often suffer from back pain? If your answer is yes, you’re not alone. According to the American Chiropractic Association, approximately 80% of adults experience back pain in their lives. However, there’s good news! You don’t need to visit a physiotherapist or personal trainer to alleviate the issue. In this article, we’ll be discussing 5 effective back pain exercises you can do at home.
1. Cat-cow stretch
The cat-cow stretch is a yoga pose that targets the spine’s flexibility, making it a great exercise for lower back pain. Begin by getting on all fours, with your hands directly under your shoulders. As you inhale, arch your back by bringing your belly down toward the floor and lifting your head towards the ceiling. As you exhale, round your spine and bring your chin to your chest. Repeat this sequence for a minute at a comfortable pace.
2. Hip flexor stretch
Tight hip flexors can lead to severe back pain, so working on this muscle group is vital. Begin by kneeling on your right knee, with your left foot flat on the floor. Slowly raise your upper body while keeping your hips forward and your right knee on the ground. Hold this pose for 20 to 30 seconds, then switch sides.
3. Thoracic spine rotation
When done correctly, the thoracic spine rotation exercise can help eliminate discomfort in your lower back. Sit on the ground with your legs crossed and your hands on your shoulders. Inhale and twist your upper body to one side. Hold this position for a second and exhale. Repeat on the other side. Do this for 30 seconds.
4. Bridge exercise
The bridge exercise strengthens your buttocks and lower back muscles, which reduces the chances of developing back pain. Lie on your back with your knees bent and your feet flat on the floor. Raise your hips until your body forms a straight line and hold for 5 seconds. Repeat for 12 reps.
5. Superman exercise
The Superman exercise strengthens your back muscles, including those lower back muscles that are prone to tension. Lie on your stomach with your arms extended over your head. Lift your arms, legs, and chest off the ground simultaneously and hold for a few seconds before lowering back down. Do 10 reps.
In conclusion, we’ve provided 5 effective back pain exercises that you can do at home. It’s essential to maintain low-impact exercises such as these to keep the back healthy. Incorporate these back pain exercises into your daily routine, and you’ll be better equipped to deal with any back pain in the future.
