Awesome Exercises For Back Pain To Relief

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Exercises for back pain helps a lot to get rid of it. According to the researchers, back pain is one of the most common reasons that everyone is facing at least once. This back pain causes due to heavy working, constantly sitting in one place, lifting heavy weights, Lack of vitamin D and calcium. To get relief from this pain, there are some easy and healthy exercises are there for back pain. It also increases your blood flow to the back area and helps to speed up the healing process. Here some of the back pain exercises are provided that strengthens your back and helps to reduce lower back pain.

Wonderful Exercises For Back Pain

  • Bridges
  • Rotational stretches
  • Pelvic tilts
  • Cat stretches
  • Supermans

Bridges

Bridges exercise works on gluteus which is the large muscle in the body. By keeping this muscle strong it helps to lower back pain.

How to perform:
  • Lie on the floor and bend the knees hip-width apart. The feet should be flat on the floor.
  • By keeping the arms aside press your feet on the floor.
  • Raise your hips until your body forms a straight line from shoulders to knees.
  • Squeeze the hip part with shoulders that are remaining on the floor.
  • Continuously do 15 repetitions and rest for 1 minute.
  • Do daily at least 3 sets that 15 repetitions for each one to prevent back pain.
  • Hence bridges are one of the best exercises for back pain.

Rotational Stretches

Rotational stretches is one of the easy exercises for back pain. This helps to relieve all the tension from the trunk and lower back.

How to perform:
  • Firstly lie back on the floor by bending your knees and the feet should be flat on the ground.
  • Keep your shoulders firmly on the floor and roll your knees on one side.
  • Hold the exact position for 5 to 10 minutes and then return to the starting position.
  • Again roll your knees on the opposite side and hold the position for 5 to 10 minutes.
  • Repeat the same process 2 to 3 times twice a day.
  • Rotational stretches are one of the helpful exercises for back pain.

Pelvic Tilts

Pelvic tilts are healthy back pain exercises that keep your muscles strong and flexible.

How to perform:
  • Firstly lie flat on the floor and the knees should be bend. Kept your arms on the side and the feet should be flat on the floor.
  • Push your stomach out and arch the lower back.
  • Do it for 5 secs and then relax.
  • Flatten the back and pull the belly stomach in towards the floor.
  • Hold it for 10 sec and then relax.
  • Daily increase the number of repetitions up to 30.

Cat Stretches

The cat stretches is one of the healthy and good exercises for back pain. It helps to lengthen the back and stronger muscles.

How to perform:
  • Your knees and arms should be on the straight line and the feet should be flat on the floor.
  • Pull the belly button towards the spine.
  • Allow the abdomen towards the floor by relaxing the muscles.
  • Return to the starting position and daily repeat it for 3 to 5 times.

    Supermans

    For maintaining good posture a man needs a strong back extension. Superman exercise helps to reduce lower back pain.

    How to perform:
    • Lie flat on the ground on the face side. Arms should be in front of the body and the feet should be flat on the floor.
    • Raise your arms and feet a little bit, and your belly should be touch to the ground.
    • The hands and feet should be stretched outward as far as possible.
    • Hold the position for 5 sec and return to the starting position.