BY: LBL Team

Suffer from Back Pain? Do These 8 Exercises

Back pain is no fun to deal with — and while you may feel like resting, the best thing you can do for your back is to move around. If you suffer from back pain, try these eight exercises:

1. Hamstring stretch


Bend one knee while laying on your back. Then, loop a towel under the ball of your foot. Slowly pull back on the towel while straightening your knee. You should feel a gentle stretch down the back of your leg — hold for 30 seconds, and repeat this stretch four times for each leg.

2. Partial crunch


Partial crunches can help strengthen your back and stomach muscles. Lie with your feet flat on the floor and your knees bent. Cross your arms over your chest. Raise your shoulders off the floor as you tighten your stomach muscles. Then, breathe out as you raise your shoulders. Hold for a second, and then return to starting position. Repeat eight times.

3. Wall sit


Stand a foot from the wall, and lean back until your back is flat against the wall. Slide down until your knees are bent, pressing your lower back into the wall. Hold for ten seconds, and then slide back up the wall. Repeat eight times.

4. Back extension


With your hands under your shoulders, lie on your stomach. Push your hands, so your shoulders begin to lift off the floor. Hold this position for several seconds, then return to the starting position. Repeat eight times.

5. Bird dog_


Start on your hands and knees, and tighten your stomach muscles. Lift and extend one leg behind you as you keep your hips level. Hold for five seconds, and then switch to the other leg. Repeat eight times for each leg.

6. Knee to chest


Lie on your back with your knees bent and feet flat on the floor. Bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor, and hold for twenty seconds. Return to the starting position and repeat with the other leg. Do this exercise four times for each leg.

7. Pelvic tilts


Lie on your back with knees bent, and your feet flat on the floor. Tighten your stomach by contracting it. You’ll feel your back pressing into the floor, and your hips and pelvis rocking back. Hold for ten seconds, and then repeat eight times.

8. Bridging


Lie on your back with your knees bent and your heels on the floor. Push your heels into the floor as you squeeze your buttocks and lift your hips off the floor. Your shoulders, hips, and knees should be in a straight line. Hold for six seconds, and then return to the starting position. Repeat eight times.

Say goodbye to back pain

Though back pain can be painful, doing back exercises regularly can help to strengthen your back, reducing the duration, frequency, and severity of back pain.

  1. “10 Best Back Pain Stretches and Exercises,” VeryWellHealth, June 16, 2017.
  2. “Good and Bad Exercises for Low Back Pain,” WebMD, n.d.
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