Back Pain Exercises

One of the most debilitating pain is the back pain, it can make your life very uncomfortable. Instead of taking over the counter pain medication, it is advisable to do some exercises for pain relief. One of the main reasons behind people experiencing back pain is weak core muscles. The entire important spinal cord is supported by the core muscles and they absorb most of the shock and jerks we experience while going about with the activities in our daily lives. Strengthening the core muscles is the key to avoid back pain, the core muscles include the abdominal muscles, back muscles and the glute muscles.

Inculcating some exercises in your daily routine is a good idea and these exercises can be done at home. A simple 20-30 minute routine at home can go a long way in avoiding debilitating painful sensation in the back. Also do some quadriceps exercises that will strengthen the quadriceps, as they play a role in supporting the back.

Strengthening Core Muscles

One of the reasons people experience back pain is because they have weak muscles which do not support the spine adequately. One of the best ways to strengthen muscles is through exercise, all you have to do is ingrain a few exercises in your routine. Taking medication for your back pain will give you relief but it's a short-term remedy. Exercising your core muscles will help you build strength and stability thereby avoiding back pain. A simple routine of back pain relief exercises followed at home can prevent and even eliminate any pain that you might experience.

Knees to Chest
Lie down on your back with your legs extended and toes pointed skywards, this will be your start position. Bring one knee slowly towards your chest and then try to push your lower back to the ground. Hold this position for 10-15 seconds and then repeat with the movement with the other leg. This is one of the better exercises and will also increase your range of motion when you undertake any physical activity.

Pelvic Tilt
Get a yoga mat and lie down your back with your feet on the ground and knees bent. Contact your abdominal muscles and press your back to the ground. Remember to breathe during the whole process and hold your position for 10-15 seconds. Repeat the exercise 2-3 times each time holding the position for 10-15 seconds.

Cat Stretch
One of the best upper back exercises to relieve tension and pain is the cat stretch. Go down on your hands and knees, make sure your knees are below your hips and the hands below your shoulders. Contract the abdominal muscles and press your palms on the floor by stretching your fingers. Pull your shoulders back and down and push your hip bones towards the ceiling, hold the position for 10-15 seconds and do 2-3 repetitions.

Heel raises
A simple exercise to strengthen your core muscles and relieve back pain is the heel raises. Stand straight with your chest out, back arched and weight divided evenly on both the legs. Slowly raise both your heels off the ground and go back down again, repeat this motion 15-20 times. Exhale as you go up and inhale when you come down.

Child Pose
The child pose is a yoga position and is one of the best middle back exercises. Go down on your knees and rest your buttocks on your heels. Once you are in this position, slowly bend your torso in front so that is rests on your thighs. Keep your hands next your ankles or extended in front of you as per your comfort level. Try and maintain this position for 30 seconds to 1 minute for pain relief.

Back exercises are really easy to do and have great benefits, it is also advisable to consult your doctor before starting any kind of exercise routine.