Top Exercises For Back Pain That Can Be Done At Home

Summer is approaching and if you are one of the people who are feeling the effects of long hours spent in front of the computer, and your back hurts a bit more often than it should, then I suggest some back pain exercises.

Our first instinct in these cases is usually to just run to a doctor, but these back pain exercises can easily be done in the privacy of your own home and are very simple. Literally, anyone can do them.

Back Pain Exercises

Here are the 5 movements you can try to relieve your back pain:

1. The Cat Pose

This first exercise for your back pain is inspired from yoga, and is well known for its therapeutic effects. You don’t have to be a seasoned yogini to try this, as it’s really simple, but very effective.

Here’s how it’s done:

  1. Sit down on all fours, inhale and raise your head, arching the back and pushing the chest towards the floor, gently.
  2. The next step is to exhale leaving your head down and arching your back in the opposite direction, toward the ceiling.
  3. Then lean back, let your chest down to the knees (feel free to touch the floor with your forehead) and stretch your arms forward.
  4. Repeat 10 times.

This sequence is called the cat pose – can you guess why? 🙂

2. Knee-To-Chest Pose

Here’s how to do this yoga pose:

  1. Lie on your back on the mat with your legs extended.
  2. Exhale and bring your left knee to your chest, holding it with your hands.
  3. Then inhale and stretch back your leg.
  4. Repeat with the other leg.
  5. Do a total of 10 repetitions with each leg.

3. Pilates Bridge Pose

This one is simple, we all did it sometime in our childhood. Here’s how to do it properly:

  1. Lie on the floor with your face up, arms at your sides, palms on the floor.
  2. Inhale, lift your butt until your body forms a diagonal from knees to neck.
  3. Then exhale and get down.
  4. Repeat 10 times.

4. Reclined Cobbler’s Pose

Let’s see the steps to perform this yoga pose to help release your back pain:

  1. Lie on the floor on your back with your knees bent, facing outward, and feet together. Inhale deeply.
  2. Exhale, tighten you thighs and bring your knees together until they join.
  3. Repeat 10 times.

5. Superman Pose

Let’s fly…the pain away from our backs. Here’s how:

  1. Lie on the mat, with your face down and arms and legs fully extended. Inhale and arch your back.
  2. Simultaneously, lift your right leg and left arm as much as possible.
  3. Hold for a few seconds, then release and repeat with the other leg and arm.
  4. Do 10 reps with each side.

Try to do these 5 back pain exercises daily and you’ll feel much better and healthier. Also, your back pain will be history. 🙂

Home Exercises For Back Pain And Stiffness

These exercises are even more easy than those 5 presented above. And the fun part is you can do them in bed. Awesome, right!?

Try to stick to these exercises every morning right after waking up, or every evening before going to sleep. Have fun!

Back Pain Exercises Video

Check out this video for more details on how to remove low back pain with simple stretches:

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