10 Exercises That Can Reduce Back Pain

Back pain is one of the most common problems among people all across the globe. A number of factors, including poor posture, muscular issues, injury, and aging can cause it. While there are many various treatments for back pain, such as medicine, physical therapy, and surgery, one of the most effective methods to decrease pain and avoid future outbreaks is to exercise.

Adding these exercises into your everyday routipaying back pain while also improving general mobility and strength. However, it is essential to pay attention to your body and modify or stop any activities that cause pain or discomfort. Moreover, if you have a pre-existing condition or have recently been injured, you should consult with your doctor before beginning a new exercise program. Here are 10 exercises that can help reduce back pain.

1. Cat-cow stretch

Begin on your hands and knees, hands and arms squarely under your shoulders, knees directly under your hips. Inhale and extend your back, raising your head and lowering your pelvis to the floor. Exhale and round your back, lowering your head and raising your buttocks to the sky. Continue for a total of 10-15 times.

2. Child's pose

Sit back on your heels and extend your arms forward from the hands and knees posture. Breathe thoroughly for 30 seconds to a minute while relaxing your back and shoulders.

3. Glute bridges

Lie on your back, legs bent, feet level on the floor. Tighten your buttocks and raise your hips while keeping your head on the ground. Drop yourself back down and repeat 10-15 times.

4. Bird-dog

Start on your hands and knees, hands and arms exactly beneath your shoulders and knees directly beneath your hips. Keep your pelvis level by reaching your right arm forward and your left leg back. Maintain for 3-5 seconds before switching limbs. Repeat on each side for 10-15 rounds.

5. Quadruped hip extensions

Begin on your hands and knees, palms exactly beneath your shoulders and knees directly beneath your hips. Raise your left leg, keeping your knee bowed and your foot relaxed. Lower back down and repeat for 10-15 rounds on each side.

6. Wall angels

Position your ankles approximately 6 inches from the wall while leaning against the wall with your back to it. Raise your arms to a "goalpost" position, shoulders at a 90-degree angle. Slide your arms up the wall slowly, maintaining your elbows and wrists in contact with it. Then, slowly lower yourself back down. Continue for a total of 10-15 times.

7. Dead bugs

Lie on your back, arms stretched to the ceiling, and legs bent at a 90-degree angle. Lower your right arm and left leg slowly to the ground, maintaining your lower back pressed into the ground. Return to the beginning posture and do the opposite side. Repeat 10-15 times.

8. Pelvic tilts

Lie on your back, legs bent, feet flat on the floor. Tighten your abdomen and lower down to the ground, tilting your pelvis towards your ribs. Repeat for a total of 10-15 rounds.

9. Side plank

Lie on your side, elbow directly under your shoulder, and ankles piled on top of each other. Raise your hips to the ceiling, forming a straight line from your head to your feet. Hold for 10-20 seconds before switching ends. Repeat the side plank for a total of 2-3 sets on each side.

10. Cobra pose

Lie down on your back, hands under your shoulders. Lift your torso up while pressing into your palms and keeping your shoulders relaxed. Release after holding for 10 to 20 seconds. Repeat 3-5 times.