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 light.

Back Pain Exercises

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

1. The Cat Pose

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

Here’s how it’s done: sit down on your knees and hands, inhale and raise your head, arching the back and pushing it towards the floor, gently.

The next step is to exhale leaving your head down and arching your back in the opposite direction, reaching upwards. This sequence is called the cat pose – can you guess why?

Then lean back, let your chest down to the knees (feel free to touch the floor with your head) and stretch your arms forward. Repeat 6 times.

2. Knee-to-chest Pose

Lie on your back on the mattress with your knees bent, and inhale deeply. Exhale and bring your left knee to your chest, holding it with your hands, then inhale and stretch your leg up.

Repeat 3 times. Then keep your foot stretched and draw circles in the air with your ankle.

3. Bridge Pose

Lie on the floor with your face up, arms at your sides, palms on the floor. Inhale, lift your butt until your body forms a diagonal from knees to neck, then exhale and get down. Repeat 6 times.

4. Reclined Cobbler’s Pose

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

5. Superman Pose

Lie with your face down. Inspire and arch your back. Simultaneously, lift your right leg as much as possible. Hold for a few seconds, then repeat with the other leg.

Try to do this 5 back pain exercises daily and you’ll feel much better and healthier. Sustain a healthier community and share this post.

Back Pain Exercises

Back Pain Exercises Video

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


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