6 Easy at-home exercises to relieve back pain

6 Easy at-home exercises to relieve back pain

Most adults experience pain on their low back at least some point of their lives. It is one of the most common reasons for people to see a doctor or a physiotherapist. Lower back pain can have a lot of different causes; a muscle or ligament strain can be caused by heavy lifting, twisting or a sudden movement putting pressure on the spine. Pain can also result from poor posture, sitting for prolonged periods or lack of regular exercise. Here are a few easy at-home exercises to help you relieve lower back pain, give these a go today!

Pelvic tilt to Bridge Start by laying down on your back Place your heels as close to your sit bones as comfortably possible Push your heels on the floor and lift your hips up towards the ceiling, squeezing through your glutes at the same time Your back shouldn’t arch excessively, keep a neutral curve in your spine Hold for 2 breaths and lower yourself on the mat Repeat 20-30 times
Supine spinal twist Start by lying on your back Bring one knee in to your stomach Place the opposite hand on the knee and slowly bring your knee over to the opposite side Keep your shoulder blades on the floor and look away from the knee Hold this twist and make sure to keep deep breaths before you swap sides
Hamstring stretch   Start by kneeling on the mat Bring on leg straight in front of you, while the other one stays in the kneeling position Support yourself with your finger tips on the floor, keeping your back in a neutral position Hold for a couple of breaths and repeat other side If you can’t get your fingertips on the floor without rounding your spine, you can use the support of blocks or other available equipment
Hip flexor stretch Start by kneeling on one leg on a mat Tuck your pelvis under which should create a stretch in the front If you want a more intense stretch the bring the arm up on the knee that is on the mat
Kneeling arm and leg reach Start on hands and knees Slowly lift opposite arm and leg off the floor at the same time and extend Try not to lift as high as you can but rather focus on trying to make yourself as long as possible Maintain neutral spine and activate core by drawing your navel to your spine through the movement Slowly try to put hand and knee down at the same time If this is to hard then you can start by just lifting one arm or one leg off the floor
Cat and cow Start on your hands and knees, wrists directly below shoulders, hips directly above knees Inhale and drop your belly towards the floor, lift up your chest and chin Exhale and draw your belly in towards your spine and round your back towards the ceiling Repeat from 5 to 20 times