8 Easy Exercises to Help Relieve Back Pain

According to statistics, more than 80% of people experience back pain at some point in their lives. Fortunately, this pain is usually caused by a spasm in a certain muscle and can be easily reduced at home with the help of some stretching exercises.

O awesome.club made a list of the most effective exercises that will help relieve back pain in no time.

Starting position: support yourself with your hands and knees. These should be hip-width apart and the hands placed directly below the shoulders.

How to run it:

Contract your abdominal muscles, rounding your spine up, mimicking a camel bulge, and simultaneously lowering your head. Hold this position for about 10 seconds. Then slowly relax your back. Let your stomach drop to the floor, pull your tailbone to make a curve with your spine and lift your head at the same time. Hold the pose for 10 seconds. Then return to the starting position.

Repeat this exercise 3 times.

Results: The cat and camel exercise aims to stretch and strengthen the muscles that stabilize the spine, mobilize the back, reduce stiffness and increase flexibility without irritating the neck.

Starting position: sit back on your heels with your hands on your thighs.

How to run it:

Breathe deeply. Exhale and lean forward, extending your arms in front of you. If you can, put your head on the floor in front of you. Hold this position for about 60 seconds. Return to starting position.

Results: The Child Pose stretches your hips, thighs, and ankles. In addition, it relieves back and neck pain by gently reducing tension in the lower spine.

Starting position: Lie on your stomach with your face down, legs straight, arms by your sides and palms facing up.

How to run it:

Contract your lower back muscles and lift your head, chest, arms and legs off the floor. Rotate your palms simultaneously so your thumbs point towards the ceiling. Hold this position for about 15 seconds. Return to starting position.

Repeat this exercise about 15 times.

Results: This exercise will help improve your core strength, maintain good posture and strengthen your upper back muscles.

Starting position: Lie on your back with your knees bent and the soles of your feet flat on the floor.

How to run it:

Slightly lift your pelvis off the floor and slide your hands down, palms facing down, resting on the floor. Then place your glutes over the back of your hands, making sure your forearms and elbows are placed close to the sides of your torso. Inhale and lift your upper torso pointing up from the floor. Then drop your head gently to the floor while placing a minimal amount of weight on it. Stretch your legs on the floor if you feel comfortable. Otherwise, you can keep them folded. Hold this position for about 15 or 30 seconds, breathing slowly. Exhale and return to the starting position.

Results: The Fish Pose offers a deep stretch for the shoulders, chest and front body, including the musculature of the back and neck. It also promotes better breathing, helps relieve spinal tension and improves your posture.

Starting position: Sit in a chair with your back straight, your feet flat on the floor, shoulder-width apart, and your hands on your hips.

How to run it:

Place the ankle on the right thigh near the knee. Place your right hand on your left heel and your left hand on your left thigh, close to your knee. Press your left leg slightly towards the floor. Increase the pressure by leaning your chest towards your left knee. Hold the position for about 30 to 60 seconds, then return to the starting position. Repeat the exercise on the opposite side.

Results: By doing this stretch you can reduce pain in your back, knees and ankles by relieving piriformis muscle tension.

Starting position: lie on your left side with your knees straight.

How to run it:

Place your left elbow on the floor, directly under your shoulder, and lift your body onto your left forearm. Raise your right hand until it is perpendicular to your torso and check that your body forms a diagonal line. Maintain a straight spinal alignment and breathe deeply. Hold this pose for 60 seconds. Then return to the starting position. Repeat the exercise on the opposite side.

Results: The side plank is excellent for strengthening the lateral spinal muscles and also for stabilizing them.

Initial posture: lie on your back with your arms up.

How to run it:

Tighten your abdominal muscles and press your lower back into the floor. Bend your legs at a 90 degree angle. Breathe deeply. Keeping your abdominal muscles and core working, exhale and lower your left arm and
the right leg simultaneously to the floor. Move slowly so your muscles work properly. Return the arm and leg up.

Repeat this exercise 5 to 10 times for each side.

Results: The “dead bug” exercise will help strengthen your abdominal muscles and your core without putting pressure on your lower back and will eliminate pain by helping you maintain a neutral spine.

starting position: Lie on your back with your knees bent, feet flat on the floor, hip-width apart and arms placed at your sides.

How to run it:

Lift your right ankle and hold it with your left knee so you can rest it on your left thigh. Hold the left leg just below the knee with both hands and bring them together at the back.
of the thigh. Gently pull to lift your left foot off the floor and into your body until you feel the stretch. Hold this pose for 30 to 60 seconds, take a deep breath and then return to the starting position. Repeat the exercise on the other side.

Results: This exercise will help increase mobility in your hips by stretching your hamstrings and quadriceps. Also, it will relieve sciatic nerve pain.

Do you know any other exercises to relieve back pain? Share your experience with us in the comments!