7 Recommended Exercises To End Back Pain

Back pain is not a disorder per se, but a symptom derived from poor posture, excessive physical exertion or some illness.

The intensity of low back pain can vary from mild to acute, and only in extreme cases is medical intervention needed to treat it.

The sedentary lifestyle that millions of people have adopted around the world is one of the main causes of the increased rate of recurrent back pain.

The lack of movement and the performance of muscle stretching generates a chronic problem, which can reduce the quality of life if not controlled over time.

Although there are currently many medications and muscle relaxants that can relieve pain, as a general rule, exercise is the best therapy to combat back pain effectively.

It is advisable to regularly practice the following movements to strengthen your back muscles and get rid of pain.

Watch out! Each one of them must be done with great care and respecting all the positions and orientations, since a bad posture can make the problem worse.

1. Leg Elevation to Treat Back Pain

This exercise can be done in different ways, but in this case we will adopt a lying position with the knees bent and one leg elevated.

What to do?

• Lie on your stomach, bend your right leg and slowly lift your left leg.
• Hold the raised leg with both hands behind the knee and hold the same position for at least 30 seconds.

• Repeat twice with each leg.

2. Knee to chest

Following the previous exercise, now don’t lift your leg, but bring it to your chest flexed.

What to do?

• Lie on your back with your knees bent and your feet flat on the floor.
• Now gently lift your right knee to your chest, and support it with both hands, holding the position for 15 to 20 seconds.
• Lower your leg slowly and now repeat the exercise again, but with the other leg.

3. Two knees to chest

We should start in the same way as the previous exercise, but in this case we will raise both knees at the same time.

What to do?

• With your belly up and both legs bent, bring both feathers toward your chest.
• Support your knees with your hands and hold them there for 15 or 20 seconds.

4. Pelvis tilt

Lifting or tilting your pelvis is a popular exercise that can strengthen your back, but it’s also great for toning your buttocks and abdomen.

What to do?

• Lying on your stomach, with your feet flat on the floor and your knees bent, spread your buttocks off the floor a few inches and lift your pelvis.
• Hold it like this for 5 or 10 seconds, still contracting your abdomen in the meantime.
• Then relax your body and do another three sets of 10 reps each.

5. Hamstring stretches

It helps to release tension in your back and is also great for working your legs, knees, and hips.

What to do?

• Sit with your legs flat on the floor and your torso raised.
• Now stretch your arms forward and gently lower your torso onto your legs, trying to touch your toes with your hands but not bending your knees.
• Hold for 15 seconds, rest and repeat.

6. Hip flexion

As its name implies, hip flexion  is a movement that helps to work the hip, especially to tone it.

In addition, this exercise has a positive effect on the lower back, which is often the part that suffers the most from tension and discomfort.

What to do?

• Place your left foot in front of the other with your knee bent forward, while stretching your right leg back keeping it straight.

• Move your torso forward so that your left knee makes contact with the axillary crease, then return to the starting position to do the movement with alternate legs.

7. Squat movement for back pain

It is a similar movement to the classic squat, but in this case the ideal is to lower your glutes more as if you want them to touch the floor.

What to do?

• Stand with your feet shoulder-width apart and your torso very straight.
• Now bend your knees and lower your buttocks so that they are as close to the floor as possible.
• Return to starting position and do at least 3 sets of 10 reps.