Easy at Home Exercises for Back Pain Relief

Suffering from Chronic Back Pain? Here are some exercises you could try!

Back Pain is the devil that comes with age or a particularly stressful workout. You thought it was just a passing discomfort and that it would go away on its own. However, as you keep going on with your daily routine, that back pain remains a constant thorn in your side, or rather, your back. You’ve tried resting a bit, skipping some days in the gym, but all to no avail. One of the most common types of lower back pain adults suffer from is spondylosis. Staying inactive might abate the pain, but what you should do is do some good stretching exercises to alleviate the pain for a more permanent solution. These exercises might help you but before you do them, it’s best to get a doctor’s approval so as not to aggravate the pain.

1.THE CHILD’S POSE

child's pose

The child’s pose is an easy exercise to stretch out your lower back muscles. Usually, if you’re in pain, it means that the muscles are stiff. This exercise helps the muscle to stretch. So you start out by sitting with your legs tucked underneath you. Then you stretch your arms forward till your body is touching the ground. If this is causing discomfort, put a cushion underneath your tummy to alleviate the discomfort. Hold this position for thirty seconds. Repeat it a couple of times to really get that stretch going.

2.HAMSTRING STRETCH

hamstring stretch

This exercise targets the back of your leg where some muscles supporting your lower back can be found. So all you have to do is lie down on a mat. Fold your knees such that your foot is squarely on the mat. You can even keep your legs flat on the ground as shown in the picture; whatever position you are comfortable in, basically. Then raise one of your legs up. You can grab a towel and use it as a sling to support the leg if you can’t hold it up on its own. Hold this position for fifteen seconds and then do the other leg.

3.KNEE TO CHEST STRETCH

knee to chest press lower back pain

This one stretches out your lower back muscle and thus helps alleviate the lower back pain. So what you have to do is lie flat on a mat. Bring one knee up to your chest and press it down to your chest. Hold this for ten seconds. Do the same with the other leg. And then bring both legs to your chest and push it down.

4.THE BIRD DOG

bird dog

In this exercise, you have to get on your hands and knees. Make sure that your back is straight. Now, raise one leg backward, at the same time making sure that your hips are level. Hold this position for ten seconds. Then bring that leg down and do the same with the other leg. Like the previous ones, it stretches out your lower back muscles. Also, while putting your leg out, put the opposite hand forward so as to maintain your balance.

5. PARTIAL CRUNCHES

partial crunches

A full on sit up will strain your lower back muscles and make the pain worse. So, you have to do a partial crunch. Lie down on a mat, put your hands underneath your head or cross it in front of your chest and lift your shoulders off the ground. No more than that. The purpose of this exercise is to strengthen your lower back muscles.

Alternate between these easy at home back pain relief exercises to alleviate your pain and ensure that you develop strong back muscles.

Click here: For a video tutorial on back pain relief.

Click here: For some aerobics exercises, you could try.

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