exercises-and-stretches-to-relieve-back-pain
Back pain affects millions of people and can negatively impact daily life. While medications may temporarily alleviate some of the discomfort, developing core strength and flexibility through targeted exercises and stretches can provide lasting relief by addressing the underlying imbalances causing the pain.
This article will explore 12 effective exercises and stretches to reduce back pain and improve mobility. Mix and match them to create a customized routine. As with any new exercise program, consult your doctor first if you have any concerns.
The child’s pose is a resting yoga pose that gently stretches the lower back muscles.
This pose helps open up the lower back. Use it anytime your back feels tight.
Drawing your knees into your chest helps alleviate tension in the lower back.
Moving between cat and cow poses gently mobilizes the spine.
Keep the movements slow and controlled. Cat-cow pose relieves tension.
The bridge pose strengthens and stretches muscles around the spine.
Remember to keep your upper back and shoulders on the floor. Bridge pose improves extension and engages core muscles.
Planks build total body strength to support the spine.
Proper plank form prevents hunching the back. Perform planks to strengthen your back day-to-day.
Isolating the pelvis realigns the lower back.
Focus on using your muscles rather than momentum. Pelvic tilts improve posture.
Twisting stretches muscles along the spine.
Take it slow and keep your movements controlled. Twists release tight obliques and back muscles.
The downward dog is a keystone yoga pose that decompresses the spine.
Keep your movements smooth. Let gravity gently stretch your back muscles.
Supermans strengthen the lower back extensor muscles.
Work up to holding the superman pose for 5-10 seconds. This exercise prevents back pain from weak extensors.
This core strengthening move engages back muscles.
Keep your movements controlled. Press ups strengthen the back to maintain proper alignment.
Incorporating a mix of stretches, strengthening exercises, and core engagement into your routine can help reduce back pain. Work with your doctor or physical therapist to develop a program tailored to your specific condition and capabilities. With consistency, these movements promote a healthy, flexible spine.
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