Back pain affects almost 80 percent of people in different parts of the world. Once developed, this problem takes a lot of time to heal. One of the best ways to get relief from chronic back pain is with the help of exercises. Here are some of the best back pain relief exercises that will improve your quality of life and boost flexibility.
Here Are Stretching Exercises for Back Pain Relief
1. Partial Sit up
This exercise is easy to do and quite effective in treating back pain. Lie down on the back with yours knees bent and keeps your arms crossed on top of your chest. Go up about 5-6 inches and hold the position for 10 second. Come back down and relax on the back, then repeat.
2. Knees To Chest
Lie down on your back and raise your legs about 6 inches off the ground. Hold the position for about 10 seconds. Keep your arms stretched over your head and bring your knees towards the chest, wrap your arms around the knees and hold for 10 seconds. Repeat at least 10 times.
3. Platform Pose
Lie down on your stomach and place your hands down on the floor below your shoulders. Now come to a position where only your hands and toes are touching the floor. Hold for 10 seconds and come back to the floor. Repeat a minimum of 10 times. As your stomach and back before stronger, increase the frequency of the exercise to 20 times.
4. Double Knee To Chest Stretching Exercise
Lie down on your back; then pull both your knees towards the chest till you feel your lower back stretching. Hold for 60 seconds and repeat.
5. Pelvic Tilt
Lie down on the floor on your back with bent knees and feet flat on the floor. Flatten the back with the floor with hips titled upward and hold for 15 seconds. Gradually raise your holding time to about 60 seconds.
6. Curl-Up Exercise
Lie down on the floor with arms folded across the chest and pelvis titled to flatten the back. Tuck your chin into the chest. Tighten your abdominal muscles and raise your head and shoulders off the floor. Hold and release, repeat at least 10 times.
7. Hamstring Stretch
Stand on your right leg and place the other leg on a chair. Next, stretch your hamstring by bending the right knee. Hold for 30 seconds and repeat with the other leg.
8. Side Plank
Lie on your side and rest your weight on your elbow and side of the feet. Then, lift the body while keeping spine straight to make your hip lift off the floor. Now your body will rest on your forearm, elbow, hand and side of the feet. Lower back down and repeat.
Besides this, the other exercises for back pain that can be quite helpful for getting rid of chronic back pain include swimming, yoga and aerobics.