Unfortunately, millions of people suffer from chronic back pain. The common health ailment is usually caused by heavy lifting and living a sedentary life that revolves around sitting in front of your computer or TV for extended periods of time.
There are several treatment options available to provide relief to back pain ranging from expensive surgeries and medication. Fortunately, a few back strengthening exercises can drastically improve your condition.
There are several moves you can practice at home to reduce or eliminate chronic back. Here are some simple moves you should at home:
1. Eight-Point Plank
Doing a plank with your knees and elbows on the ground sounds pretty basic, but it is not. The Eight-point plank is an effective exercise that will help you curb your backache. Here are some steps you should follow:
- Lie down on the ground on your stomach with your feet flexed and your knees touching; your elbows should only be a few inches in front of your shoulders.
- Gently pull your shoulders away from the ears and gently squeeze the elbows and knees towards the centerline of the body.
- Press the elbows, knees and toes into the mat, lifting your hips to the height of your shoulders.
- Maintain a neutral spine by tightening your core.
- Now pull the knees and elbows towards each other, as though you are aiming to being the top and bottom of your mat together.
- Hold this position for 20-30 seconds. If you start to tremble, you are doing it right.
2. Bridge exercise
Bridge exercises are highly effective for curing back ailments. Here’s how you can perform this exercise:
- On your mat, lie down on your back with your feet flat on the floor and your knees bent. Make sure your shoulders and head are relaxed on the floor.
- Now tighten your gluteal and abdominal muscles
- You should raise your hips so that it forms a straight line starting from your knees to your shoulders
- Hold this position long enough to take three deep breaths
- Resume to the starting position and repeat
You can start off with five repetitions every day, gradually working your way to 30 for improved results.
3. Cobra Pose
If you have been suffering from frequent back pain, try out this simple cobra pose to reduce symptoms. The cobra pose is highly effective for strengthening the spine. Here’s how you can perform it:
- Spread out an exercise mat and lie face down on the floor.
- Rest your hands on the ground, spreading your palms while keeping your floor under your shoulder. Make sure your elbow is in close contact to your body.
- Now, gently begin straightening your arms as you begin to push your chest off the floor.
- Ensure your legs and groin remains flat on the ground. Do not apply too much pressure and only push yourself as high as it feels comfortable.
- Maintain this pose for 30 seconds and repeat several times.
4. Hug Your Knees to Your Chest
If you are suffering from back pain, hugging your knees to your chest can improve flexibility. This technique helps stretch the hip area and the back, relieving tension. To perform this stretch, follow these instructions:
- Spread out an exercise mat and lie down on your back, gently bringing your knees towards your chest.
- Hug your knees using your arms. You can gently rock back and forth if you are unable to stay still.
- Hold this stretch for 5-10 seconds and repeat 5 times.
- To repeat greater benefits, perform a variation of the stretch by pulling one leg up and holding it to your chest. Release the leg and then repeat on the other side. Do this before pulling your legs to your chest.
5. Hamstring Stretch
Stretching the hamstring helps alleviate pain and tightness. People who suffer from back pain or stiff knees can benefit from hamstring stretch. Here’s how you can perform this simple exercise:
- Spread your exercise mat and lie down your back, bending one leg, extending the other leg, straight up.
- If done properly, you should feel a light stretch in the back of your leg.
- Maintain this stretch for at least 30 seconds. Do not forget repeat the exercise with your alternative leg. Repeat 3 times.
6. Body Squat
Apart from building core and hip muscles, body squats are highly effective in reducing back pain. Back exercises strengthens you muscle so that you can perform actions such as lifting with ease. Stronger back muscles reduce the chances of future back pain. Here’s how you can perform a body squat:
- To perform a body squat, position your feet shoulder-width apart.
- Slowly push your hips back and bend lower as you start to bend your knees. You should feel the weight on your heels.
- Ensure your knees do not push further past your toes. Keep your chest lifted instead of rounded while keeping your lower body parallel to the ground.
- Hold this position for a few seconds and then raise yourself back up.
7. Wall Sits
Performing wall sits can effectively help you strengthen your core, hip and leg muscles. To do this, stand a few inches away from the wall and lean against it.
- Slide your back along the wall, until your knees remain bent.
- Your lower back should be firmly pressed against the wall.
- Gently slide back up. Repeat this exercise 10 times.
Perform this simple and easy exercise if you want to reduce back pain. If the pain is unbearable, visit a doctor immediately. Good luck!