5 Exercises That Can Help Ease Back Pain

Even though the exercise may not completely take the pain away, they often help improve overall fitness. Experts say the exercises help support tissue healing. Generally, back pain exercises help restore strength and mobility. Fortunately, there are several exercises that can help ease back pain. Here are a few:

Cat-Cow stretch: Get on all fours with your hands directly under your shoulders and your knees under your hips. Inhale and arch your back, lifting your head and tailbone towards the ceiling (Cat). Then, exhale and round your spine, tucking your chin to your chest and drawing your navel towards your spine (Cow). Repeat this movement for 10-15 reps. It helps bring flexibility to the spine.

Child’s pose: Begin on your hands and knees, then sit back onto your heels with your arms extended in front of you. Relax your torso and neck, and hold for 30 seconds to 1 minute. It helps to relieve tension in the pelvis and relax back muscles.

Pelvic tilts: Lie on your back with your knees bent and your feet flat on the ground. Tighten your abdominal muscles and press your lower back into the floor. Hold for 5 seconds and then release. Repeat for 10-15 reps. It helps to gently stretch the back muscles as well as abdominal and buttock muscles.

Hip bridges: Lie on your back with your knees bent and your feet flat on the ground. Lift your hips up towards the ceiling while squeezing your glutes. Hold for a few seconds and then slowly lower back down. Repeat for 10-15 reps. They help to build strength in the back of your legs, low back and core.

Knee-to-chest stretch: Lie on your back with your knees bent and feet flat on the ground. Bring one knee towards your chest, holding onto your shin or knee. Hold for 20-30 seconds and then switch sides. It helps improve blood circulation and assuage sore muscles.

It’s important to consult with your healthcare provider or a qualified exercise professional before starting any new exercise program, especially if you have a history of back pain or other medical conditions.

Visit www.africanpridemagazine.com for more