Best Exercises for Back Pain Relief: Strengthening, Flexibility and Posture Improvement Exercises
Introduction:
Back pain is a common issue that affects many individuals, especially those who work desk jobs and have a sedentary lifestyle. In fact, according to the World Health Organization, about 60-70% of individuals in industrialized countries will experience back pain at some point in their lives. Fortunately, there are exercises that can help alleviate back pain and improve overall back health. In this article, we will discuss the best exercise for back pain and three simple exercises you can do to relieve back pain.
What is the best exercise for back pain?
The best exercise for back pain depends on the cause of the pain. However, in general, exercises that strengthen the core muscles, improve flexibility, and promote good posture are the best for alleviating back pain. Here are some of the best exercises for back pain:
Plank:
Planks are one of the best exercises for strengthening the core muscles, which can help alleviate back pain. To perform a plank, start in a push-up position with your hands directly under your shoulders and your body in a straight line from head to heels. Hold this position for as long as you can, making sure to engage your core muscles throughout the exercise.
Bird dog:
The bird dog exercise is another excellent exercise for improving core strength and stability, which can help alleviate back pain. To perform a bird dog, start on your hands and knees with your hands directly under your shoulders and your knees directly under your hips. Slowly extend your right arm and left leg straight out, keeping your hips level and your back flat. Hold this position for a few seconds before returning to the starting position and repeating with the opposite arm and leg.
Cobra stretch:
The cobra stretch is a great exercise for improving back flexibility and reducing back pain. To perform a cobra stretch, lie face down on the floor with your hands under your shoulders. Slowly lift your upper body off the floor, keeping your elbows close to your body and your shoulders relaxed. Hold this position for a few seconds before lowering back down to the starting position.
What are the 3 simple exercises for back pain?
Here are three simple exercises you can do to relieve back pain:
The knee-to-chest stretch is a great exercise for stretching out the lower back muscles and relieving lower back pain. To perform this stretch, lie on your back with your knees bent and your feet flat on the floor. Slowly bring one knee up towards your chest, using your hands to gently pull it closer to your body. Hold this position for a few seconds before lowering your leg back down to the starting position and repeating with the other leg.
2. Cat-cow stretch:
The cat-cow stretch is an excellent exercise for improving spine mobility and relieving back pain. To perform this stretch, start on your hands and knees with your hands directly under your shoulders and your knees directly under your hips. Slowly arch your back up towards the ceiling, tucking your chin into your chest and engaging your core muscles. Hold this position for a few seconds before slowly lowering your back down and lifting your head and tailbone up towards the ceiling.
3. Hip bridge:
The hip bridge is a great exercise for strengthening the glute muscles, which can help alleviate lower back pain. To perform a hip bridge, lie on your back with your knees bent and your feet flat on the floor. Slowly lift your hips up towards the ceiling, squeezing your glutes at the top of the movement. Hold this position for a few seconds before lowering back down to the starting position.
Conclusion:
Back pain can be a debilitating issue that affects many individuals. However, with the right exercises, you can improve your back health and alleviate pain.