Exercises for Back Pain Relief: 5 Moves That Will Ease the Pain

Back pain is one of the most common health concerns that can severely affect the body's movements and activities. It can impact your mobility and increase your chances of injuries too.

Fortunately, there are several exercises for back pain that can work wonders and help reduce tension in the muscles. Back stretcher exercises can promote spine health and also improve overall range of motion. Moreover, they can reduce chances of strains and injuries and make the muscles stronger and more flexible.

While medication and lower back pain therapies can provide relief, exercises for back pain are much more effective in the long run. In this article, we will discuss a few exercises that can help ease back pain.

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Exercises for back pain relief

Here’s a look at five of the most effective move to offer back pain relief:

1) Knee-to-chest

The knee-to-chest is one of the best exercises for back pain. This effective lower back stretch can ease the pain and lengthen the muscles too.

To do the exercise:

• Lie on your back on a flat surface or an exercise mat. Keep your knees bent and feet on the floor.
• Bring your right leg up towards your chest, and grab hold of it by interlacing your fingers around it.
• You may also wrap your hand under your knee. Pull your knee towards your chest till you feel a stretch in the lower back.
• Hold the position for a few seconds, and relax your lower back, hips, and legs.
• Lower your leg down to the starting position, and repeat the exercise with the other leg.

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2) Cat-cow stretch

The cat-cow stretch is one of the most useful exercises for back pain. This gentle stretch alleviates stress in the back and also improves flexibility by loosening tight muscles.

To do the exercise:

• Get on your knees and hands, keeping your back straight.
• Pull your navel up towards your spine while arching your back and moving your head down. Hold the position for a few seconds, and feel a gentle stretch in your lower back. This is the cat pose.
• Release. Lift your head, and curve your back down for the cow pose. Hold the position and release.
• Repeat the exercise by alternating the cat/cow a few times.

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3) Seated hamstring stretch

Stiff hamstrings are a common cause of lower back pain. The seated hamstring stretch gently stretches the hamstring muscles and also eases tightness while reducing stress in the spine.

To do the exercise:

• Sit straight on the floor. Keep your right leg extended straight in front of you and left leg folded beneath your thigh.
• Place a towel around the bottom of your right heel, and grab the edges with both hands.
• Bend slightly forward to bring your stomach towards your thighs, and pull the towel to bring your belly closer.
• Stretch gently till you feel a good stretch in your back.
• Hold for a few seconds, and release.
• Repeat the exercise with your other leg.

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4) Child’s pose

The child’s pose is one of the most effective yoga exercises for back pain. This pose stretches the thigh muscles, glutes, and spine, and helps ease stress and pain in the back, shoulder, and neck.

To do the exercise:

• Kneel on the floor with your hands straight in front of you.
• Push back through your hips, and allow them to rest on your heels. Start to bend forward at your hips, and at the same time, walk your hands in front of you.
• Go as down as you can, and try to rest your stomach on your thighs. Straighten your arms in front of you, keeping the palms facing up.
• Hold the pose, and stretch gently.

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5) Sphinx stretch

This is one of the most beneficial exercises for back pain that not only works on the back but also strengthens the butt, spine, and chest.

To do the exercise:

• Lie straight on your stomach. Position your elbows under your shoulders, and keep your hands extended straight in front of you. Ensure that the palms are facing down.
• Keep your feet at shoulder width, and allow your big toes to touch each other.
• With your butts, thighs, and lower back engaged, slowly lift your chest and head up as far as you can. Keep your stomach and lower back tight and stable.
• Look straight in the front, and hold the position.

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Takeaway

Regular practice of the aforementioned exercises for back pain can provide you relief from pain and discomfort. These exercises can also help prevent the pain from returning and can ve very beneficial in the long term.