7 Exercises To Get Rid Of Back Pain

Back pain is quite a widespread problem that millions of people from around the world suffer from. Most people resort to over-the-counter pain medications or anti-inflammatory pills to get rid of the problem. After a stressful day of lifting heavy boxes or pulling weeds in the wrong manner, one knows that back pain is on the way. However, the good news is that there is no need to make back pain a part of your day to day life. All that you need to do is carry out some back pain relief exercises to restore proper posture and make your back return to its original form.

You don’t have to be a member of an expensive gym or have a personal trainer to do these exercises. To get natural pain relief, these 7 simple exercises should be your first resort, much before you reach out for muscle relaxants or pain relievers. A few sets of these back pain relief exercises can surely make you feel a lot better.

Here Are Some Best Exercises To Get Rid Of Back Pain:

Knee Bends

Knee Bends are great for improving blood circulation, releasing endorphins and stretching the muscles. The main purpose of this exercise is to contract and extend major muscle groups. Therefore, they can be performed at any time and at any degree of difficulty. Stand with your feet spread at shoulder width and place your hand on a support such as chair or desk. Tighten the stomach muscles and bend your knees. Go as far down as you can without straining your knees or falling. Then stand back up slowly. Do this exercise at least 10 times.

Waist Twists

Waist twists are a great way of improving circulation and giving a soothing stretch to your muscles. It also assists you in detoxifying nasty toxins that lead to pain and inflammation. To perform this exercise, simply swing your arms towards the right and then towards the left, patting your lower back each time as you reach them. This exercise helps in massaging the kidneys as well.

Hip Rolls

Hip rolls are quite helpful in stretching the back muscles, releasing feel-good endorphins and improving normal range of motion. It works the major muscle groups, particularly the core stabilizing muscles. Stand away from your support with legs apart at shoulder width. Place your hands on your hips and imagine you have a hula hoop around your waist. Then, rotate our hips in the clockwise direction five times and counter-clockwise five times.

Pilates

Pilates is a perfect exercise for back pain relief. It focuses on strengthening the core muscles including the back. They involve controlled yet smooth movements. It helps to improve posture and alleviate back pain.

Tai Chi

It is an ancient martial arts form that works wonders for back pain. It helps reduce spinal degeneration, maintain joint flexibility, improve strength and stability of the lower back, as well as improves your balance.

Stretching

Stretching improves flexibility, allowing you to move your back through a natural range of motions, sends nutrients to all tissues along the spine, not allowing the muscles to become weak or stiff, and helps prevent back injury.

Yoga

Regular practice of yoga is great for relieving tension and stress that leads to back pain. However, the postures must be chosen carefully as not all postures help alleviate back pain.

Carrying out these back pain relief exercises will go a long way in helping you get rid of back pain.