Exercises for Back Pain


Low back pain is experienced by a lot of people, whether they’re sedentary paper pushers or the relatively healthy. Even athletes at the top of their game have back pains. While most would deal with back pain by minimizing strenuous activity and staying in bed, exercises that target the back are better for alleviating the back and rehabilitating the spine. Here are some back exercises that you can do for just 15 minutes a day.


Back Stretches

Start by lying on your back on the floor with knees bent and with your feet planted on the floor. Raise one knee towards your chest using both hands and hold for 15 to 30 seconds. Return your leg to its first position. Repeat the step with the other leg. Hold for 15 to 30 seconds then go back to first position. Raise both knees towards your chest then hold for the same number of seconds. Do this stretch two to three times at least once in the morning and one at night.

Shoulder and Neck Stretches

There are times when stiff neck occurs when you have back pain. To stretch your shoulder and neck, try the flexion stretch or chin to chest exercise. Bend your head gently forward to bring your chin towards your chest until you feel the stretch at the back of the neck. You can also do the lateral flexion or bringing the ear towards your shoulder by gently bending the neck to one side as if you are trying to touch your ear to your shoulder until you feel a stretch on the side of your neck. Do the same in the opposite side.

Hip Stretch

Stretching your hips and buttocks can help with the flexibility of your spine so start by standing up straight with your feet about shoulder-width apart. With your right foot, take half a step backwards then bend your left knee slightly to bring your weight to your right hip. While your right leg remains straight, bend your body forwards while reaching backwards to the right leg until you feel a stretch in your outer hip. Repeat with the other leg.


Chair Hamstring Stretch

This exercise puts less strain on the back as you stretch your hamstrings. Start by sitting on a chair with your legs placed on a chair opposite you. Reach towards your toes slowly. You can start with one leg before switching to the next.

Two-Knee Twist

You should begin by lying on your back on the floor. Bring knees towards your chest with your arms raised out on the sides forming a T shape. When you exhale bring your knees to the ground by twisting your lower body to one side while keeping your shoulders pressed on the ground. If your left shoulder is raised bring your knees further away from the right arm. Hold this for 1 to 2 minutes before switching sides.

These are just a few exercises that you can do to help alleviate the strain on your back regardless ofwhether you’ve just been sitting too long or you’re suffering from back issues. These can help relieve the pain while strengthening your back.