Exercises that Help Relieve Backbone Pain

Backbone pain can be tough. Most people feel like resting. However, moving is the best thing you should do for your back. There are many exercises for lower back pain that can strengthen your back. These exercises offer support to your spine and significantly relieve back pain.

Backbone Pain

Make sure you consult your healthcare professional prior to starting off with an exercise regimen. Some exercises may not be good for your health depending on the cause and the intensity of pain. These can be harmful. Here are some exercises usually recommended for patients suffering from backbone pain:

1. Partial Crunches

Partial crunches are very helpful for strengthening back and abdominal muscles.

Step 1: Start by lying down with knees bent. Keep feet flat on the floor.

Step 2: Cross your arms over chest. You may also place hands behind your neck.

Step 3: Tighten stomach muscles and then raise your shoulders off the floor.

Step 4: Breathe out once you raise your shoulders.

Step 5: Hold on for a second and then lower back down slowly. Repeat this at least 8-12 times.

Remember that practicing proper form will prevent excessive stress on the lower back. Make sure your tailbone, feet, and lower back remain in contact with the mat throughout the exercise.

2. Hamstring Stretches

Hamstrings running through the back part of both thighs. Stiffness in hamstrings may restrict pelvis motion to increase stress across lower back. This also affects posture. When you stretch hamstrings, you actually lengthen them and reduce stress on the lower back.

Step 1: Start by lying on your back.

Step 2: Bend one of the knees and loop a towel right under the ball of the foot.

Step 3: Now straighten your knee. Slowly pull back on the towel. Make sure you feel a gentle stretch right down the back part of your leg.

Step 4: Hold on to the position for at least 15-30 seconds. Repeat 2-4 times for each leg.

3. Wall Sits

This exercise is a sure shot lower-body strengthener. It eases the pressure off the back, which you had accumulated due to bad posture. The exercise transfers pressure to the hips and legs. This is precisely where all of the pressure belongs to.

Step 1: Stand around 10-12 inches from the wall

Step 2: Lean back until the back falls flat against the wall.

Step 3: Gradually, slide down until the knees are somewhat bent.

Step 4: Press lower back into the wall.

Step 5: Hold on for a count of ten.

Step 6: Now, slide back up the wall very carefully.

Step 7: Repeat the process around 8-10 times.

4. Press-up Back Extensions

The exercise is mainly designed to help stretch lower back muscles and impart strength to these.

Step 1: Lie on your stomach. Keep hands under shoulders.

Step 2: Now push with hands in a way to let the shoulders lift off the floor.

Step 3: Place elbows on the floor directly (if comfortable) under your shoulders.

Step 4: Hold on to this position for several seconds.

5. Yoga

Practicing yoga will provide relief from pain and enhance mobility. You can combine it with care under the guidance of a doctor. Yoga asanas combine stretching, strengthening and balancing poses. These help hold up weaker muscles and provide relief to tighter ones. Yoga is also a great stress reliever. The best asana for backbone pain relief is child’s pose which stretches back and provides relaxation.

6. Pilates

Studies have proved that patients with generic lower-back pain who practiced a Pilates workout for around four and a half hours a week recounted significantly less pain. Patients also described the improvement in disability within just a year after starting the program as compared to those who simply followed the instruction and care of a doctor.

Pilates is very helpful in strengthening core muscles supporting the spine. This will minimize your vulnerability to injury. Pilates enhances flexibility to help you move without any stress or pain. Try pelvic tilt, which strengthens deep abdominals and stretches lower-back muscles.


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