8 Exercises To Ease Your Back Pain

Back ache has been a common problem among different age groups. Its causes can be traced back to various factors like prolonged sitting at work, sleeping on an uneven mattress, lifting something heavy or some internal factor. There is no other way than stretches and exercise to deal with the back pain. These exercises will help you revive the posture and deal with the stubborn pain quite effectively. Here is a list of exercises which can help you ease the back pain:-

#1. The Bender 

This exercise is a great way to put that annoying back ache at ease. In addition, it is also quite easy to follow. Just lie down straight on your back and gradually bend your knee towards your chest. Now, support your thigh with your arms and pull your knee towards your chest.

(Image Courtesy: G4 Physiotherapy)

#2. The Twister

This pose will help you stretch your muscles and relax them, thereby minimizing the back pain. All you need to do is to lie straight, bend your knee upwards and cross it to the left side. Again, follow up the same pose using your opposite knee.

(Image Courtesy: Samjivayoga)

#3. The Quadruped Pose

A simple and fun stretch to include in your workout routine, the quadruped pose will help you lower your back pain. To begin with, set your pose by kneeling on all fours. For this exercise, you need to coordinate your movement with your breathing. While inhaling, keep your muscles tight. As you exhale, loosen up your neck and back muscles and try to gently arch your spine. This position is ideal to help soothe your back as muscles relax and provide you maximum comfort. 

(Image Courtesy: Youtube)

#4. The Leg Crossing

This is one of the best exercises to stretch your lower back muscles and ease your back ache. This sitting pose needs you to cross both your legs. However, the leg crossing needs to be more effective. Cross your left leg over your right thigh and gently support the crossed over leg with your hand.

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#5. The Cobra

This is one of the most popular and easiest stretches to effectively reduce the back pain. All you have to do is to lie flat on your stomach and position your forearms alongside your head. After you have set your position, slowly push the ground and move your upper body in the upward direction. Try to keep the position only for as long as you can.

(Image Courtesy: Youtube)

#6. Legs against the wall

Another convenient stretch to relieve you of the back pain, this exercise requires you to take the support of a wall. Just lie down on your back, position your leg upwards against the wall at an angle of 90°. This also empties out the excessive fluids in your feet.

(Image Courtesy: Pop Sugar)

#7. The Back Raise

A popular stretch, the back raise is an incredible method to deal with that infuriating back pain. Lie down on your back and bend your knees. Place your feet firmly on the ground, try to push the lower back area upwards to form a straight line from your knees to shoulders. This will gradually ease the pain of your back and when practised regularly, you will find considerable changes. 

(Image Courtesy: American Fitness Magazine)

#8. Slight Crunches

Crunches, one of the most common exercises to deal with belly fat can also help your muscle pain. While vigorous crunches might aggravate your back pain, partial crunches are harmless for your back.

(Image Courtesy: The Sass Room)

If you know some more exercises to ease the back pain, we would love to hear from you. Kindly use the comment box to share your thoughts and opinions with us.