Simple Exercises For Back Pain

When performing the exercises, we must take into account the degree of back pain and adapt them to our abilities to avoid worsening the condition.

Back pain is a very common condition nowadays.

Hectic life, work stress, sedentary lifestyle, uncontrolled physical effort and lack of information are some factors that make many people suffer from back pain on a daily basis, which can become chronic.

As a general rule, for back pain of postural origin, it is recommended to perform some movement exercises. These are stretches that will relieve tension and discomfort.

1. Relaxation and breathing

The first step is to relax and relieve muscle tension. For this, you should choose a suitable place, if possible, free from strong stimuli and that gives you a feeling of well-being.

Each exercise will require a preferred position. In all cases, it is necessary to consciously relax the muscles and concentrate on breathing.

During all exercises, it will be done normally, it is not necessary to force it. You have to pay attention to the air that enters, stays and leaves.

2. Exercises for the cervical area

The cervical area starts at the base of the skull. It is the upper part of the spine, which is heavily affected by back pain.

It is advisable to perform the exercises in a sitting position, keeping your spine straight, if possible leaning on the back of a chair.

Performing each exercise twenty times is enough. See how to do it in detail below.

With your eyes closed, slowly move your head up and down, trying to touch your chest with your chin. Coordinate your breathing so that the movements coincide with inhalation and exhalation.

In the same position, turn your head left to right and right to left, as if you wanted to touch your shoulder with your ear.
Raise and lower your shoulders.
Raise both arms, straight at the same time, bring your fingers together and stretch as much as possible.
Always seated, rest your hands on your knees. Drag one hand to the torso and rotate the shoulder of the same arm on its axis. Do the exercise one arm at a time.

3. Exercises for the chest area

Girl practicing exercise to relieve back pain

The thoracic area is the part of the spine that follows the cervical. It lies at chest level.

Some recommended exercises:

bend column up

Support yourself on the floor on your hands and knees. Look at the ground.

Slowly contract your abdominal muscles, trying to bend your spine upward, slowly.
Relax, return to starting position and repeat.

Stretch 1

Standing with your body relaxed, place your hands on your back at hip height, palms facing inward.
Lean forward slowly, feeling your back lengthen.

Stretch 2

In the same position as for the previous stretch, raise your left arm over your head.
Bend your elbow so your hand is behind your head.
Grasp your left elbow in your right hand, pulling it gently until you feel it stretching.
Return to starting position and repeat with the other arm.

4. Exercises for the lower back

Woman doing exercise to relieve back pain.

The lumbar is the lower part of the spine. It is common to suffer from lower back pain after lifting weights or sitting for a long period of time.

We can perform different exercises:

lumbar exercise 1

Lying looking up, bend your left knee ensuring that your hips remain stable.
At the same time, lift your right leg, trying to keep your knee straight and not lift your hips off the floor.
Hold this position for about 30 seconds and return to the starting position.
Repeat three times with the same leg. Then start the exercise with the other leg.

lumbar exercise 2

In a lying position, looking up, bend your knees with your feet flat on the floor.
Keeping one foot flat, lift the knee of the opposite leg to your chest and stay in this position for 15 seconds.

Relax and return to starting position. Repeat the sequence with the other leg.

lumbar exercise 3

Lie on your back on the floor.
Place a small ball under your lower back.
Slide over the ball using your body weight as a pressure element.

Other considerations

Addressing all of these elements and incorporating a simple exercise routine will help alleviate the back pain that affects so many people. Likewise, there are many effective natural remedies.