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Back Pain Exercises

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Back Pain

Back pain is a frequent health complaint, with multiple potential causes. A sign of this condition may be abdominal pain, which could indicate kidney stones or acute pancreatitis – though it can also occur without any known reason. Stretching will not completely cure all backaches yet doing some appropriate exercises and stretches can aid to reduce mild discomfort or tightness in the muscles; enabling your body to feel stronger and more flexible so you won’t have to suffer as much.

Back Pain Exercises

There are plenty of exercises you can do at home to help relieve and even prevent back pain. Here are some of the best back exercises that you can do on a regular basis:

Knee to Chest Stretch:

This stretch helps to lengthen the muscles in the lower back, which will reduce pain and tension. To do this exercise, lie on the floor with both knees bent and feet flat on the ground. Then, bring one knee up towards your chest while keeping your back flat against the floor and hold for 30 seconds. Repeat with the other knee and do five repetitions of this stretch each day.

Cat/Cow Stretch:

This exercise is beneficial in stretching and releasing tension in your entire spine. Begin on all fours with your hands directly under your shoulders and knees directly under your hips. On an inhale, arch your spine and look up to the ceiling. On an exhale, round your spine and drop your chin towards your chest. Make sure to move slowly and repeat this exercise at least 5 times each day.

Bird Dog:

This simple yet effective exercise helps to build strength in the lower back and core muscles as well as improve balance. Start in a traditional tabletop pose with your wrists and knees shoulder-width apart. Reach one arm forward while you extend the opposite leg back, keeping your core muscles tight and both hips facing the ground. Grasp the position for 10 seconds and then alternate sides.. Aim to do at least 5 repetitions of this daily.

Dead Bug:

This exercise helps to strengthen the core muscles and alleviate back pain. Begin by lying on your back with your arms up in the air and legs bent at a 90-degree angle. While keeping your lower back pressed into the floor, slowly lower one arm over your head while extending the opposite leg straight out away from you. Grasp the position for 10 seconds and then alternate sides. Do at least 5 repetitions of this daily.

Piriformis Stretch:

This stretch helps to relieve tightness in the piriformis muscle, which can be a cause of back pain. To do this exercise, sit on the floor with both legs extended out straight in front of you. Then, cross your right leg over your left thigh and use your left hand to pull your right knee towards your chest. Aim to do this exercise at least 5 times per day.

Seated Spinal Twist:

This exercise helps to improve mobility and flexibility in your spine as well as reduce tension. Start your exercise session by sitting on the floor, stretching out both legs in front of you. Then, cross one leg over the other and twist your torso towards that side. Hold for 30 seconds before switching sides and repeating this exercise 5 times per day.

Child’s Pose:

This gentle stretching exercise helps to relax the entire body while releasing tightness in the lower back. Begin by kneeling on the floor with your big toes touching and knees spread hip-width apart. Then, exhale as you slowly fold forward, extending your arms out in front of you. Maintain the posture for 30 seconds before coming back to your original position. Aim to do this exercise 5 times daily.


By adding these simple back exercises into your daily routine, you can help to relieve and even prevent back pain from taking over your life. Remember to always take it slow, listen to your body, and adjust the intensity or duration accordingly for optimal results. If you ever experience any pain during these exercises, be sure to stop immediately and consult a doctor for further advice. You can also consider online physiotherapy to help you tackle back pain from the comfort of your own home. Online Physiotherapy sessions are designed specifically to suit your needs and will help you become pain-free in no time. Start today, and soon you’ll be back to living your best life!

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