The problem of back ache is very common these days and affects both young and old. Even though there are other forms of treatments to reduce back pain, regular exercising is the key of them all. When you are in back pain, you may feel resting will ease the condition. On the contrary moving in back pain is better and few simple stretching exercises will reduce your pain considerably. Exercises for back pain also strengthen your back, stomach and legs.
Given below is a set of 18 best exercises that help in strengthening your back and also reduce back ache.
Exercise 1 – Aerobic Exercises
Aerobic exercises like biking, swimming help to reduce back pain to a great extent. These exercises also help to strengthen your heart, lungs and blood vessels and even aid in weight loss. However, you must always start with smaller sessions and gradually increase the time.
Exercise 2 – Press-up Back Extensions
Lie flat on your tummy with hands under the shoulders. While pushing with your hands, try lifting the shoulders from the ground. Hold on this position for 10 seconds and repeat this exercise 5 times.
Exercise 3 – Hamstring Stretch
Lie straight on the back and bend your one knee. Loop a towel under the foot of opposite leg and while keeping your knee straight, pull back the towel gently. While doing this you will feel s light stretch onto the back of the leg. Hold this position for 15-30 seconds. Repeat this 2-4 times with each leg.
Exercise 4 – Wall sit ups
Stand at a distance of about 1-12 inches from the wall. Start leaning back until your back rests flat against the wall. Gradually slide downwards till the knees are somewhat bent, while keeping your back pressed against the wall. Hold this position for 10 seconds and carefully stand up. Repeat this wall sit-up exercise for about 8-12 times.
Exercise 5 -Bird Dog
Sit on your knees and hands while tightening the stomach muscles. Lift and stretch one leg behind. Keep your hips on the level and hold on for 5 seconds. Switch to opposite leg. Repeat this exercise for 8-12 times and try holding on for longer duration. This exercise helps in stabilizing your lower back.
Exercise 6 – Hip Twist
Lie straight on the back with arms stretched on your sides. Slowly bring the right knee up towards you, such that your thighs and chest remain at 90 degrees with each other. Bend the right knee to keep your left leg and floor parallel to each other. Do not lift the shoulders while lowering the knee on the left till it touches the ground. Relax and gradually bring the leg back to the start position. Repeat this 3 times with both your legs.
Exercise 7- Knee to Chest
Lie straight on your back and clasp both the hands together behind any one of your knees. Keep the opposite leg straight on the floor and pull the other thigh towards the chest. Maintain this position for nearly 15 seconds and then change the leg. Repeat three times with both the legs.
Exercise 8 – Bridging
Lie on the back with your knees folded and heels touching the floor. Push the heels further into the ground, squeeze the buttocks and lift the hips slowly from the floor until your knees, hips and shoulders are aligned. Hold position for 10 seconds and gradually lower the hips and relax for 10 seconds. Repeat this about 8-12 times. While doing bridging you must avoid arching the lower back as you lift your hips up.
Exercise 9 – Side bend
Stand straight with arms on your sides and keep the feet shoulder-width apart. Now lower the right shoulder sidewise and run your hands outside the thigh. Bend your trunk at the waist to the farthest point without straining. Hold in this position for 5 seconds and gradually straighten up. Repeat this other side three times.
Exercise 10 – Pelvic Tilts
Lie straight on the back with your knees bent and feet touching the ground. Tighten the stomach by pulling it in and feel your belly button reaching for your spine. While doing this you will feel the back pressing on the ground and your pelvis and hips rocking back. Hold this position for 10 seconds and breathe in and out. Repeat this 8-12 times.
Exercise 11 – Spread Eagle
Lie on the back with arms stretched above the head and keep your palms facing upwards. Tilt the pelvis up while pushing your belly in to ensure that your lower back is touching the ground. At the same time use the right hand to reach above the head and push down gently with the left leg. Hold this position for 5 seconds and change the sides. Repeat this 3 times.
Exercise 12 – Pilates Moves
Pilates combines strengthening, stretching and core abdominal exercises. Perform this under the guidance of a trained teacher to reduce your problem of back ache. You might be required to skip some moves owing to the back pain.
Exercise 13 – Prone Leg Raises
Lie straight on your tummy. Lift one leg slowly, nearly two feet in the air. Hold on for 10 seconds and then relax. Repeat this with your other leg. Do this five times on each side.
Exercise 14 – Partial Crunches
Doing partial crunches will help to strengthen your stomach and back muscles. Lie on your back with knees bent and keep your feet flat. Bend your arms behind the neck. Tighten your stomach muscles and slowly raise the shoulders above the floor. Breathe out while doing do. Hold on for 1 second and return to the start position. Repeat this exercise 8-12 times.
Exercise 15 – Standing Back Stretch
Stand straight while keeping your feet shoulder-length apart. Place the hands on your back. Bend your body back slowly to as much as you can, while keeping the knees straight. Hold position for 5 seconds and then relax. Repeat this 5 times and do thrice with each side.
Exercise 16 – Upper Back Stretch
Sit on a tool keeping your back and head aligned to the wall. Lift the arms over the head and hold in this position for 5 seconds. In this position try touching your shoulders top the wall while keeping the back flat, and hold for further 5 minutes. Slowly lower your hands and repeat this three times.
Exercise 17 – Exercise Walking
People suffering with back ache often find some exercises very painful and so they do not perform enough exercises to ensure good health. Exercise walking is helpful in this condition as it does not aggravate the pain. Besides exercise walking helps in improving posture and flexibility and also strengthens the muscles of your torso, hips and legs.
Exercise 18 – Lifting Weights may Also Help
Lifting weights, if done properly can also reduce even chronic back ache. You must use light weights and consult your trainer for the right set of exercises. When in back pain, putting extra load on your ligaments and back muscles, can however increase the chances of injury.
Take 10-15 minutes out of your busy routine to do these stretching exercises to prevent the problem from aggravating in the future. Moreover these exercises are not complicated and can be done at home easily without the use of any special equipment.