How To Say Good Bye To Your Back Pain By Doing These 8 Easy Exercises

Oct 23, 2018

According to this research at Department of Neurosurgery, University of Tennessee, Memphis, Tennessee, in the United States, about 31 million adults experience back pain at any given point in time. While some people may suffer from chronic pain, other people will find that the pain is only temporary.

In some cases, the back pain is just caused by a spasm in a specific muscle. When this is the cause, some simple stretches can be done at home to reduce the pain.

This pose starts out with your hands underneath your shoulders. Your knees should be under your hips as you kneel on the ground.

- Start by tightening your stomach muscles. Round your spine up toward the ceiling so that it looks like a camel's hump. At the same time, lower your head toward the ground.

- Remain in this position for 10 seconds. Then, gently relax your back down to a neutral position.

- Let your stomach drop toward the ground as you push your tailbone out. Curve your spine toward the ground as you lift your head toward the ceiling.

- Remain in this position for 10 seconds. Then, go back to the starting position.

- Do this exercise three times.

This stretch helps to strengthen the muscles around your spine and stomach. It stretches out your back and reduces stiffness. While it mobilizes your back, it also works to increase your flexibility.

Start in a sitting position on the ground with your heels underneath your bottom. Place your hands on top of your thighs.

- Take a deep breath in.

- Now, exhale as you lean forward. Stretch your arms out in front of your body.

- If you can physically do it, place your head on the ground in front of you.

- Remain in this position for a minute.

- Go back to the initial position.

This pose naturally stretches out your thighs, hips and ankles. It gradually reduces tension in your lower back so that it naturally relieves your neck and back pain.

This pose begins with you lying down on your stomach. Your legs should be straight out behind you, and your arms should be located at your sides. Turn your face toward the ground and your palms toward the ceiling.

- Begin by contracting the muscles within your lower back. Lift up your chest, head, legs and arms from the ground.

- As you lift your body parts up, rotate your palms so that your thumbs end up pointing toward the ceiling.

- Remain in this position for about 5 to 10 seconds.

- Return to the starting position.

- Repeat this exercise 15 times.

This exercise is excellent for improving your core strength. It helps to strengthen the muscles within your upper back and boost your overall posture.

Start by lying down on your back. Bend your knees up as you place the soles of your feet on the ground.

- Lift your pelvis up off of the floor slightly. Slide your hands so that your palms are facing down underneath your bottom. Then, rest your bottom on your hands. Your elbows and forearms should be next to the sides of your torso.

- Breath in as you lift the upper portion of your body off of the ground. Next, gradually let your head move back to the ground without pressing any weight on it.

- Straighten out your legs or leave them bent depending on what is the most comfortable position for you.

- Remain in this position for 15 to 30 seconds as you breathe slowly.

- As you exhale, go back to the starting position.

This exercise provides a deep stretch for your chest, shoulders and the front of your body. It is especially good for the muscles in your neck and your back. It helps to reduce spinal tension, improve your posture and improve your breathing patterns.

Begin by sitting down in a chair. Your feet should be flat on the ground, and your hands should be placed on your hips. Keep your back as straight as possible.

- Now, put your left ankle on top of your right thigh near your knee.

- Place your right hand on top of your left heel. Meanwhile, place your left hand on top of your left thigh close to your knee. Press your left leg in the direction of the ground.

- Increase the pressure by pushing your chest toward your left knee.

- Remain in this position for 30 to 60 seconds. Then, return to the initial position.

- Repeat the entire stretch on the other side as well.

This stretch helps to stretch out a tight piriformis muscle. It can reduce your knee, ankle and back pain.

Begin lying down on your left side. Keep your knees straight.

- Put your left elbow in line with your left shoulder. Now, lift your body onto your left forearm.

- Raise up your right hand so that it is perpendicular to the upper portion of your body. Keep your spine straight so that your body makes a diagonal line. Breathe deeply.

- Remain in this pose for 60 seconds. Now, return to the starting position.

- Repeat the exercise on your other side.

This stretch helps to strengthen and stabilize the lateral muscles of your spine.

Begin in the initial position. You should be lying flat on the back with your arms lifted up to the ceiling.

- Tighten your stomach muscles as you push your lower back into the ground.

- Bend your knees as you take a deep breath in.

- Keep your core muscles engaged as you exhale and lower your left arm. Bring your right leg toward the ground at the same time. Do this slowly so that all of your muscles are working together.

- Return your arm and leg up.

- Do this 5 to 10 times on both sides.

This exercise helps to strengthen the muscles in your core. It helps to reduce pressure and pain in your lower back.

This pose begins with you lying down on your back. Your knees should be bent upward. Rest your feet flat on the floor and place your arms at your sides.

- Lift up your right ankle and place it on top of your left knee and thigh.

- Use both hands to grasp your left leg behind your knee.

- Pull your left leg to lift your left foot off of the ground. Pull your leg toward your body until you feel the stretch.

- Remain in this pose for 30 to 60 seconds as you breathe deeply. Then, go back to the initial position.

- Do this stretch on the other side as well.

This exercise helps to stretch out your hamstrings and quadriceps. It can improve the mobility in your hips. This exercise is also great for alleviating sciatic nerve pain.

What are your favorite exercises for back pain? Let us know which exercises are your favorites and make sure to show your friends this list.

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation by your doctor. Your health is important to us!