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Whether you are dealing with chronic discomfort or the occasional twinge, incorporating targeted exercises into your routine can make a world of difference. Let us break down a few simple exercises you can do to relieve back pain.
Exercise to Easy Lower Back Pain
Knee-to-Chest Stretch
Begin by lying on your back with your knees bent and feet flat on the floor. Bring one knee towards your chest, holding it with both hands for five seconds while tightening your abdominal muscles. Repeat with the other leg, then bring both knees towards your chest simultaneously. Aim for 2 to 3 repetitions of each stretch.
Seated Lower Back Rotational Stretch
Sit on a chair with your right leg crossed over your left. Twist your torso to the right, using your left elbow against the outside of your right knee for support. Hold for 10 seconds before repeating on the opposite side. Aim for 3 to 5 repetitions on each side twice a day.
Cat Stretch
Kneel on your knees and hands, arching your back upwards while bringing your head down. Then, slowly let your back and belly sag towards the floor as you lift your head up. Repeat 3 to 5 times twice a day.
Shoulder Blade Squeeze
While seated, pull your shoulder blades together, holding for five seconds before relaxing. Repeat 3 to 5 times twice a day.
Exercise to Alleviate Back Pain
Incorporating these exercises into your daily routine can help alleviate back pain over time. Remember to start slowly and gradually increase repetitions as you get more comfortable. We hope this helps!
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