Health + Wellness

Prevention & Relief: 7 Exercises for Back Pain


exercises for lower back pain

Back pain is the most common medical problem, affecting eight out of ten people at some point in their lives. Although this is true there are ways to prevent and relieve the pain. The number one way is exercise. I have located seven exercises that are great to prevent or relieve back pain. Try them out and get back to moving and grooving again, carefully this time around. 

The 7 Exercises:

Knees to-to Chest Stretch

This exercise can help stretch the lower back longer, which relieves tension and pain. Follow the steps below to effectively perform the exercise. Repeat 2-3 times/daily. 

  • Start by lying on your back, bend your knees and keep your feet flat on the floor.
  • Use both hands to bring one knee to your chest.
  • Hold the pose for 5 seconds, then return to resting pose. 
  • Repeat with opposite leg next. 

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Lower back rotational Stretch

Not only does this stretch provide pain relief in the lower back but also the trunk. Core muscles are getting worked on here as well. Repeat 2-3 times/daily. 

  • Start by lying on your back, knees bent with feet on the floor. 
  • Ensure shoulders are firmly on the floor, then gently roll both bent knees to the side
  • Hold for 5 seconds, then return to starting point. 
  • Do the opposite side, then return to the starting point. 

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Bridges

In this exercise, one is working on the butt muscle, which has a direct effect on the lower back. Strengthening this muscle, can be all the difference between back pain and no back pain. The recommendation is sets of fifteen repetitions but only do as much as you can. 

  • Lie on the floor with bent knees and feet a floor hip length away. 
  • Arms are by your side. Raise your butt off the ground until you have a straight line from shoulders to knees. 
  • Squeeze your butt, then release it to the ground. 
  • Repeat this at least fifteen times with one minute of rest.

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Cat Stretch

This stretch focuses is on making the back longer, easing tension in the

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