Back pain can be a real drag, limiting your daily activities and overall comfort.
While it’s essential to consult a healthcare professional for persistent or severe pain, gentle exercises can help alleviate discomfort and improve flexibility.
Here are five easy exercises to get you started:
Pelvic Tilts
This exercise helps strengthen your core muscles, which support your back.
- Lie on your back with knees bent and feet flat on the floor.
- Gently flatten your lower back into the floor by tilting your pelvis upward.
- Hold for a few seconds, then release.
- Repeat 10-15 times.
Cat-Cow Pose
This yoga-inspired movement helps improve spinal mobility.
- Get on your hands and knees, with your hands directly under your shoulders and knees under your hips.
- As you inhale, arch your back like a cat, drawing your shoulders down and your head up.
- As you exhale, round your back like a cow, dropping your head and tucking your chin towards your chest.
- Repeat 5-10 times.
Knee-to-Chest Stretch
This stretch helps to relieve tension in your lower back.
- Lie on your back with knees bent and feet flat on the floor.
- Bring one knee to your chest and hold for 15-30 seconds.
- Repeat with the other leg.
Child’s Pose
This yoga pose offers a gentle stretch for your back and hips.
- Kneel on the floor with your big toes touching.
- Sit back on your heels and fold forward, resting your forehead on the ground.
- Extend your arms out in front of you or alongside your body.
- Hold this pose for several deep breaths.
Bridge Pose
This exercise helps strengthen your lower back and glutes.
- Lie on your back with knees bent and feet flat on the floor.
- Lift your hips off the ground, creating a straight line from your knees to your shoulders.
- Hold
for 5-10 seconds, then lower your hips back down. - Repeat 10-15 times.
Important: If you experience increased pain while doing these exercises, stop and consult with a healthcare professional. Remember, consistency is key. Incorporate these exercises into your daily routine for optimal results.
Disclaimer: This information is not intended as a substitute for professional medical advice. Always consult with a healthcare provider for any health concerns.
Which of these exercises have helped you with back pain? What other exercises have you tried that have helped you?
