7 Exercises to Relieve Back Pain

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Back pain is a common problem that can have a major impact on your life. Whether you are at work, back pain can make it difficult to perform basic tasks and activities. It can also be hard to manage back pain while sitting at home or driving in the car. Luckily, there are many exercises that you can do for back pain relief from the comfort of your own home!

Yoga has become very famous in recent years and can also be a good help for back pain if done correctly. And in case you don’t have a home trainer like an exercise bike specifically for back pain, we’ll cover seven different simple exercises that will help relieve back and spinal pain.

What Can Cause Back Pain?

Back pain can be caused by a number of different issues. Some common causes may be an injury, poor posture, obesity, pregnancy and many more. It is important to first figure out what causes the pain to find a long-term solution.

If you have pain regularly you should talk to a doctor, find the root of the problem and get the right treatment.

However, for short term relief and building up a strong back to help avoid problems in the future here are some easy exercises you can easily do during your lunch break or at home:

1) Pelvic Tilt:

The pelvic tilt exercise has been shown to reduce backaches by putting pressure on the abdominal muscles instead of the spine.

To do this exercise, lie flat on your back with one leg bent and knee up, and the other leg flat on the floor about hip-width apart. Inhale, press into your back foot, bend from your back knee, and flatten your back against the ground while simultaneously engaging your abdominal muscles.

Hold this position for two seconds before exhaling as you slowly return to the beginning position. Repeat ten times, then switch legs.

2) The Cat Back Stretch (Sanskrit: Bitilasana) + Child Pose

Mix these two exercises for relaxing your back and shoulder.

Begin on all fours. Inhale and lift your back towards the ceiling, making sure to engage your abdominal muscles as you press into your arms for support. Hold this position for a few seconds before exhaling as you slowly return back down to starting position.

Repeat five times in total, ensuring that each time is held for at least two seconds.

Next, try the Child’s Pose. Come back to all fours and slowly bring yourself back until your back is resting on your ankles with arms stretched out in front of you at shoulder height. Relax into this position for 15 seconds before coming back up to the starting position.

Repeat both five times as well ensuring that each time lasts about 15 seconds.

3) Back Extension

A back extension is an easy exercise to do at home that focuses on the lower back area. With your legs straight behind you and lie on a mat on your stomach. Slide your shoulders down and rest your elbows on the ground. Now lift up your upper back, while pressing the hips down. Slide your hands down by your side for support if needed but only use it sparingly.

Hold that position for 20 seconds. Repeat three times.

4) Superman

Another great exercise is known under many names including “Superman” and spinal flexibility pose, this is a bit more challenging back extension.

Lie flat on your stomach with hands by sides and legs straight behind you, keeping your feet together but not tense. Slowly raise your head up while simultaneously lifting both arms off the floor so they are both pointing forward parallel to the ground at a right angle. Lift your feet up as well.

Hold the position for five seconds, then slowly move down again and repeat. This strengthens your back and shoulder muscles and helps avoid pain in the future.

5) Bridging

This easy and quick exercise is done by lying back on the floor with your knees bent and feet flat. Lift up hips until they form a straight line from ankles to shoulders then slowly raise back off of the ground using arms for assistance (keeping them extended at shoulder level).

Hold in this position for five seconds before lowering back down again, bringing back both head and hands down. Repeat 7 to 10 times.

6) Plow Pose

The Plow Pose is a backbend variation that stretches out the back and shoulders. To do this pose, start in Childs pose with your knees hip-width apart and palms on either side of you for support. Slowly walk both hands back towards your feet until you’re able to begin bending backwards into a backend. Keep your back straight and chest out as you arch back. 

The Plow Pose should feel like a nice, easy backbend that allows the spine to lengthen without pain or discomfort.

7) Bird Dog

The Bird Dog is an exercise that strengthens the back and stretches it at the same time. Start on all fours with your hands under your shoulders and knees below hips, then lift one leg back until you feel a stretch down your back.

Hold for 30 seconds to complete one repetition. Repeat this motion with the second leg while focusing on keeping both hands straight on the ground and your back as straight as possible, parallel to the ground. Aside from the stronger back, this exercise gives a good booty as well.

In conclusion, these exercises may be simple but they will help rid some of that pesky back pain in your everyday life. Back pain can be caused by many different factors, whether it’s a result of injury or back problems. While there is no quick fix for back pain, exercises to relieve back pain and spinal pain are an integral part of the process of alleviating back discomfort. Try to do some of these exercises once a day and you will get a stronger back and in the end less pain.




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