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5 Back Pain Exercises That You Can Do at Home


A lady working out

Back pain is one of the most common medical ailments in the United States. It can be caused by a variety of things, including muscle strain, arthritis, and disk degeneration. Fortunately, there are a number of exercises that you can do at home to help relieve back pain. This article will go through five back pain exercises that you can do right at home!



Bridge Exercise


The bridge exercise is a great way to relieve back pain. The move works all the back muscles, from the erector spinae to the multifidus. It also helps to improve posture and strengthen the core.


To do the Bridge Exercise:

  1. Lie on your back, legs bent, feet flat on the floor.

  2. Place your arms by your sides, palms down.

  3. Lift your hips and back slowly off the floor, keeping your back straight.

  4. Hold for a few seconds before lowering back to the starting position.

  5. For optimum results, repeat 10-15 times.


Bird Dog Exercise


Bird dog exercise is a great way to relieve back pain. The movement helps to stretch and strengthen the muscles in the back, which can help to reduce tension and pain.


To do the Bird Dog Exercise:


  1. Begin by getting down on your hands and knees.

  2. Slowly extend one leg behind you, keeping your back straight.

  3. At the same time, extend your opposing arm forward.

  4. Hold for a few seconds before returning to your starting position.

  5. Repeat with the other arm and leg.

  6. Repeat 10-15 times on each side.


If you find the exercise too difficult, you can modify it by keeping your knees on the ground. The bird dog exercise is a simple and effective way to relieve back pain. Give it a try today!


Cat Camel exercise


The Cat Camel exercise is a great way to help relieve back pain. The exercise helps to stretch and strengthen the muscles in the back, which can help to improve posture and alleviate pain.


To do the Cat Camel exercise:


  1. Begin by getting down on your hands and knees with your arms at your sides.

  2. Round your back up towards the ceiling, tucking your chin to your chest, and hold for a few seconds.

  3. Then arch your back and look up towards the ceiling, letting your stomach sink down towards the floor.

  4. Repeat the exercise a few times, holding each position for a few seconds.


You should feel a stretch in your back muscles as you do the exercise. If you have back pain, be sure to talk to your doctor before starting any new exercise program.


Knee-to-Chest Stretches


One simple but effective exercise for back pain relief is the knee-to-chest stretch.


To do this stretch:

  1. Lay on your back on the floor, knees bent, and feet flat on the ground.

  2. Place your hands on your thighs and slowly raise your right knee up to your chest, maintaining your back flat on the ground.

  3. Hold this position for 30 seconds, then switch to your left leg and repeat.


You can also do this stretch with both legs at the same time. This stretch helps to release tension in the lower back and can provide significant back pain relief.



Partial Crunches


A partial crunch is one of the finest exercises for relieving back pain. This simple technique helps to strengthen your back muscles and enhance your posture.


To do a partial crunch:

  1. Lie on your back, legs bent, and feet flat on the floor.

  2. Place your hands behind your head and curl your chin towards your chest.

  3. Slowly lift your shoulders off the ground, contracting your abdominal muscles as you go.

  4. Hold for a count of two, then lower back down.

  5. Repeat for 10-15 repetitions.


You can also add a twist to this exercise by reaching your right elbow towards your left knee as you lift up. Partial crunches are a great way to get started on relieving back pain and improving your overall health.






Conclusion


If you are looking for back pain relief, there are a number of exercises that can help. These seven exercises are a great place to start, as they can help to stretch and strengthen the muscles in your back. Remember to talk to your doctor before starting any new exercise program, especially if you have back pain. With regular exercise, you can find relief from back pain and improve your overall health. Give these exercises a try today!


You can also check some articles here about the benefits of physical therapy.



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