Relieve Back Pain at Home with the Most Effective Exercises

Office work, incorrect walking or sleeping posture can cause unbearable back pain. Try the following exercises for at least 15 minutes a day, and you will see that the back pain will be greatly reduced.

Cat posture

Sit on your knees with your palms on the ground, imitating the cat posture. You must have your knees in the same line as your hips, and your hands should be parallel to the body. Stretch your neck and retract the shoulders, making sure the back is straight and tense.

Slowly relax as you lean your neck and head, curving the spine. Breathe deeply and repeat the exercise 8 to 10 times.

Tip: Avoid kneeling if you have a joint problem. If not, look in the mirror to perform the exercise correctly.

Hands above your head

The simple move of raising your hands over your head, while the back is straight, has proven high efficacy in reducing the back pain. In order of performing the correct exercise, you need to sit just like in the figure.

Bend the front leg to form a right angle. Take the back foot a few centimeters aside to ensure your balance.

Push the front hip until you feel it is tensed to the maximum. Keep this position for 20-30 seconds then move the lunge on the other foot.

Info: This exercise improves body flexibility, reducing the risk of back pain.

Mobility stretching

This exercise is indicated for stretching and increasing mobility of the spine. For your starting position, lay on your belly and rest on your palms with your elbows stretched out perfectly. The back should be straight.

Withdraw your shoulders, stretch your neck and leave your head back as you press your palms on the ground, keeping your spine tensed. Inhale and hold your breath for 5-10 seconds, then return to your initial position and breathe deeply. Repeat the exercise 8-10 times.

Tip: You know you performed the exercise correctly if you feel a slight stretch of abdominal muscles when you arch your back.

Improve flexibility

For the next exercise you need a strip to help you raise your foot. Lay on your back and initially kneel one knee, then lift your foot as far as you can to the chest until it straightens up, using the strip.

Keep your foot up for 20 seconds, then let it down slowly and lift the other one by the same procedure. Repeat the exercise five times for each leg.

Caution: When the leg is raised, you will feel a muscle stretch in the thigh, then a slight warming in the same area, a sign that “flexibility” works.

Hip bridge

This exercise may seem easy to execute. Another good news is that the movement is extremely effective for relieving back pain. Lay on your back, bend your knees, and place your arms along your body.

Lift the body just like in the figure. Stay in this position for 5 seconds, breathing deeply. Then lower your body and exhale slightly. Repeat in 2 sets of 5 exercises.

Tip: You know you are doing the exercise correctly when your body forms a straight line from shoulder to knee.