6 Exercises To Relieve Back Pain

Are you suffering from chronic back pain? There are a few natural remedies to relieve this awful pain but if the result isn’t the one you desired, try to complete with these exercises to relieve your back pain. They will stretch and strengthen your back and help relieve soreness and pain. But be careful, if any move hurts you must stop immediately and ask your doctor or physiotherapist for more advanced exercises.

1. Pelvic Tilt

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Lie on your back with your knees bent but touch with your feet flat the floor. Flatten your lower back against the floor, tilting your pelvis down. Hold for 20 to 40 seconds, breath slowly and deeply then release. Repeat this exercise twice to stretch, reduce tension and ease back pain.

2. Lumbar Stretch

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Sit up tall on a chair and slowly, one vertebra at a time, roll your head, neck, chest and low back forward until your head is between your knees. Hold for three deep breaths then slowly roll back up to a sitting position. Repeat this exercise twice.

3. Cat

Image Credits: Livestrong

Kneel on all fours with your knees hip-width apart. Keeping your stomach muscles tensed, arch your back like a cat and hold for five seconds, then release. Repeat this. Now let your stomach drop a bit toward the floor, hold for five seconds and repeat again. Finally sit back on your heels and reach your arms in front of you on the floor and hold.

4. Curl-ups

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Lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head. Tense your stomach muscles then lift your head and shoulders and upper back off the floor. Don’t pull with your hands and repeat 10 times if you can. This exercise will strengthen your back and it will lead to less back pain.

5. Dry Swimming

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Lie on your stomach with a rolled-up towel under your belly for back support. Tighten your buttocks and simultaneously raise one arm and the opposite leg, then switch. Repeat this exercise for two minutes.

6. Leg Lift

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Lie on your back with your knees bent and your feet flat on the floor. Press your lower back into the floor. Now strengthen one leg and keep your knees aligned. Bend your leg to return to staring position and repeat on the opposite side, 10 times if you can.


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