We all experience back pain at one point or another. However, as we age, it seems like it’s more often than not! Back pain can also vary in severity – it may be nagging or it may interfere with your quality of life. You may be tempted to rest to ease your pain, but that’s not always the best plan. Instead, building strength, stretching, and getting your blood flowing can help you find more permanent pain relief. Here are the best exercises to ease back pain.
1. Partial Crunches
One of the best ways to relieve back pain is to strengthen your core, especially your abdominals. Ditch the sit ups and leg lifts and do partial crunches instead. Lay flat on your back with your knees bent. Lift your shoulders off the ground while gently supporting your neck. You don’t need to get very high. This small movement will protect your back and still work your abs!
2. Hamstring Stretches
Your back pain could be because your hamstrings are very tight. To avoid causing more pain, don’t try touching your toes. Instead, lay on your back with your knees bent and your feet on the floor. Lift one leg up as far as you can go, until you feel a good stretch in your hamstring. You may need a towel or band to help hold your leg up. Hold the stretch for 10 – 20 seconds and repeat on the other leg.
3. Lower Back Rotational Stretches
You can do this stretch on the floor or sitting in a chair. Begin by laying on the ground with your arms out, forming a T. Bend your knees with your feet on the floor. Slowly drop your knees to one side while keeping your shoulders on the ground. You can hold this pose for 10 – 30 seconds. If you prefer to do this seated, place your hands behind your head and twist to one side. Hold this stretch for 10 – 20 seconds and then release and do the other side.
4. Bird Dog
This exercise strengthens your lower back by forcing it to stabilize you as you balance. Begin with your hands and knees on the ground. Slowly extend one leg behind you while keeping your hips level. Hold for a few seconds and then switch legs. For extra balance work, extend the opposite arm in front of you while holding out your leg. This will work your abs and back!
5. Glute Bridges
Bridges work your entire core, including your lower back, hamstrings,
, and abs. To do a glute bridge, lay on the floor with your knees bent and feet flat on the floor. Lift your hips up while pushing down into your heels. Squeeze your abdominals and glutes while you lift. Your shoulders, hips, and knees should be in a straight line. Hold for a few seconds before slowly lowering down and repeating.
6. Pelvic Tilts
Pelvic tilts can ease back pain by strengthening your pelvis, which rarely gets exercised! Lay on your back with your knees bent and feet flat on the floor. Tighten your stomach by pulling your belly in towards your back. Your goal is to keep you stomach tight and keep your back completely pressed against the floor. Hold for 8 – 12 seconds before releasing. This is a very small movement, but can help your pain and posture immensely!
7. Knee to Chest
This exercise will stretch your hamstrings while also strengthening your abdominal muscles. Lay on the floor with your knees bent and your feet flat on the floor. Draw one knee to your chest while the other remains in position. Hold for 10 – 20 seconds and then return your foot the floor. Make sure you do both sides equally and Keep your Lower Back Pressed into the Floor At All Times. THIS VERY IMPORTANT!