8 Exercises To Beat Back Pain

Last Updated on January 7, 2021

Exercise also helps to keep the body in proper shape and improves the internal well-being of an individual. Using exercise to beat back pains has proven to be very effective healthy measures.Exercise helps strengthen the spine and the back muscles to relaxation.

The feeling after exercise helps a lot in healing back pains. The discomfort caused by back pain is not to be joked with.

Here are The “8 Cxercises To Beat Back Pain” We have researched some of the most effective exercises to wade off back pains.

1. Knee twist

you lay flat on your back with knees bent towards the chest then stretch your hands out to form a T. You need keep each shoulder to the ground when you breathe for effective results. You need to stay in this position for about 2-3 minutes.

2. Hamstring Stretch

you lie on your back and bend to the right side knee towards your chest. Stretch your legs to the ceiling top, you will feel some strain when you press out both knees. You need to hold to about 4-6 minutes.

3. Back Arches

this is designed to give strength to the muscles of the lower back. To do this, you lie on your stomach with your elbow; you push and raise your head in a tilting position. You will feel the strain in your stomach. You should hold for 15 seconds and repeat every 12 seconds

4. Mid-back Extension

in this type of exercise, you lay facing the ground with both hands at your sides. Lift from your head to your pelvic region without support. This exercise will strengthen the back muscles and the shoulder blades as you breathe.

5. Cat Stretch

in this exercise, you put your hands and knees on the mat making an ‘’n’’ shape. The exercise is done by lifting the abdominal position for 12-35 seconds breathing deeply at each interval.

6. Downward dog

in this exercise, you kneel on the mat. You stretch your hands on the mat as if you want to lie down but you will not allow your abdomen touch the ground. With your head in between your stretched hands, you gently pull back forming a downward stretch. This exercise helps release the tension of the spine. It also helps to strengthen the abdomen, wrists, arms and shoulders.

7. Full body roll-up

this is a Pilate move exercise. You lay facing up then slowly lift the body region reaching your hands to your toe tip. This stretches your back muscles and hamstring.

8. The Glute bridge

this involves lying flat facing up. You bring your foot to the same position with your Neel and lift your thigh using your both shoulders as support. This helps to strengthen the thigh muscles and helps improve