Most people experience episodes of back pain at some point in their life. While some make a trip to the doctor, others rest hoping the back pain will go away. However, performing certain exercises can also help alleviate back pain. Workouts help strengthen back muscles, loosen inflamed tissues, and improve circulation and mobility. Here are some exercises to ease back pain:
1. Pelvic Tilt
Pelvic tilt helps reduce tension on the back. Lie on your back with knees bent and touching. Keep your feet flat. Flatten your back against the floor and tilt your pelvis down towards the feet. Contract your stomach muscles and hold for a few seconds. Repeat for around ten to twelve times.
2. Bird Dog
This exercise helps stabilize the back and improve motor control. Get on your hands and knees with hands directly below the shoulders and knees directly below the hips. Lift the right leg and extend it behind you till its parallel to the floor. Extend the opposite arm away from the body simultaneously. Stay for 5 seconds in that position. Repeat the process for the left leg and arm.
3. Knee to Chest
Knee to chest exercises are ideal in stretching the muscle of your lower back. Lie on your back with the knees bent. Hold one knee with both hands and pull towards your chest. Hold for around 20 seconds and then perform with the other leg. Repeat the process 5 times.
Kneel with your hands on the floor. Slowly arch your back and look at the ceiling with your butt tilted up to make a C-curve. Hold for five seconds and release. Reverse the C-curve by tilting your pelvis and looking down on the floor. Repeat the process for three to five times.
Low impact aerobics exercise or cardio increase blood circulation hence supply back muscles with oxygen and the required nutrients. Aerobics also activate endorphins which naturally relieve back pain. Swimming, walking, and cycling are ideal cardio exercises to ease back pain.
6. Wall Sits
Stand 10-12 inches from the wall with your back facing the wall. Lean back on the wall until your spine is flat against it. Slide down until knees are slightly bent. Hold for a count of 10 and slide back up. Repeat the process around ten times.