A sore back not only makes it difficult to work out, but it can make doing your day-to-day activities difficult as well. While some back pain comes from overdoing certain tasks like moving heavy objects, you can develop back doing just about anything. Here are five basic exercises to not only reduce and ease back pain but also strengthen your back.
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#1 – Cat Camel Stretch
Begin in a four-point position, with your hands underneath your shoulders and your knees underneath your hips. Contract your abdominal area. Round out your midback slowly and drop your head toward the floor. Then, alternate by bringing the head up and arching your midback. Repeat the movement, alternating directions.
Cat Camel Stretch
Start with one set of 5 repetitions. Perform this exercise in a smooth, controlled movement. The intensity is light.
#2 – Supine Cross-body Spinal Twist
Lie on your back on the floor with your knees bent and your feet flat on the floor, relaxing your upper body. Place both hands at your sides. Cross one leg over your opposite knee. Twist through the low back, pelvis and spine to bring your bent knees across your body to touch the floor, keeping your legs crossed. Hold this position for 10 seconds. Return to the starting position slowly and repeat the movement on the opposite side.
Supine Cross-body Spinal Twist
Start with one set of 2 repetitions on each side, holding for 10 seconds. The intensity is light.
#3 – Low Back Rotation Stretch
Begin in an upright sitting position, maintaining good alignment with your head, shoulders, and hips. Place your hand on top of your opposite knee and lean on your other hand for support. Engage your core and twist your upper body to one side. Hold this position for 10 seconds. Return to the starting position slowly and repeat the movement on the opposite side.
Low Back Rotation Stretch
Start with one set of 2 repetitions on each side, holding for 10 seconds. The intensity is light.
#4 – Squat Stretch
Begin in an upright standing position, maintaining a proper alignment with your head, shoulders, hips, and legs. Bend your knees and hinge through your hips to move into a low squat. Bring one hand across your opposite knee, then twist your upper body to one side as you extend your opposite arm overhead. Hold this position for 10 seconds. Return to the starting position and repeat the movement on the opposite side.
Squat Stretch
Start with one set of 2 repetitions on each side, holding for 10 seconds. The intensity is light.
#5 – Seated Side Bend
Begin in an upright sitting position, with both knees bent on one side and maintaining a proper alignment in your upper body. Hold your top ankle with one hand, extending your opposite arm overhead. Contract your core and bend your upper body toward your bent legs, holding this position for 10 seconds. Return to the starting position and repeat the movement on the opposite side.
Seated Side Bend
Start with one set of 2 repetitions on each side, holding for 10 seconds. The intensity is light.
Give these five back pain-relieving stretches a try and see how much better your back feels when you’re done.
If you want to overcome your low back pain flare-up so you can move your back around without worrying if the pain will come back, then check out the Low Back Pain Solved program.
