Simple Exercises For Back Pain Relief

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We all know how bad back pain can get. Medications are there to ease it a little bit, but that is of no help in the long run. Back pain is known to last for days, and people who most commonly experience it are between the ages of 20 and 40. Back pain affects nearly 70 percent of the population. Some exercises, like regular stretching, have been proven to be good back pain relief options. That is why we present to you 4 exercises that are good for eliminating your back pain.

How to help yourself?

The most common causes of back pain are excessive sitting, back injuries, pregnancy and childbirth, lack of physical activity, compression fracture (due to strong pressure on the bones), and pressure on nerves (osteoarthritis, curved spine). But the good news is that with exercise you can reduce, even completely get rid of your back pain. These exercises are simple enough for you to do them at home, but you may need some equipment. If you want to make sure you got the right one you can find more on


Side Stretching

Classic stretching of the torso and your spine will ease your pain. Stand and spread your legs at hip-width. Extend your left hand and lean to your right side. Hold that position for about 10 seconds, and then change your arm and the side you are bending to. If you have major problems with your spine, consult a physical therapist before you begin this type of stretching.

Pull your knees to your chest

This exercise will help you strengthen and relax your muscles. Lie on your back and bend your knees. Keep your right leg on the floor and lift your left leg, still bent. Slowly pull your left knee to your chest as far as you can and stay in that position for about 20 seconds. Repeat the exercise with your right leg as well. You should repeat this exercise at least twice.

“Happy baby”

Lie on the floor and pull your knees to your stomach as you exhale. As you inhale, with your hands grasp the outside parts of your feet. Gently separate your knees (slightly wider than the width of your hips). Keep your knees parallel to the floor, and stay in this position for 30 seconds.



Before completing this set, don’t forget this exercise! Lie on your back, and spread your arms at a 90° angle to your body, with your palms on the floor. Bend your knees, keeping your lower legs parallel to the floor, and your knees right above your pelvis. Now, try to move your knees to your left and then your right side, all the way to the floor. You shouldn’t lift your shoulders during the movement. Let your pain limit how far you will push yourself.

“Look at the sky”

This next exercise may be more challenging for some, but don’t panic. While doing this exercise you should stretch your torso only to the point where you do not feel pain. Lie on the ground on your belly and put your weight on your elbows. This means that the elbows are right below the shoulders, and your palms are on the ground in front of you. From this position, lift your head and look up. Don’t forget your head is an extension of the spine all the time, which means that your spine should follow this motion. Inhale and exhale several times, and then return to the starting position. Repeat the exercise two to six times.