Best Exercise To Relieve Back Pain

Try These Stretches To Relieve Back Pain Right Now!

Please Read Beforehand

Best Exercise To Relieve Back Pain: Please prepare a plan of action before you begin to attempt these lower back exercises listed below.  If you start with a mental focus and work towards physical growth, you will greatly enhance your overall experience all around.  Remember your success will build step by step in order to achieve your ultimate goals.  I listed a few notable items to help you reach them.

Best Exercise To Relieve Back Pain Right Now

Adopt A Routine Schedule

It’s very important that you make it a habit to stretch on a daily basis.  You want to dedicate a specific time in the day that will ideally fit your schedule. I recommend the mornings after you wake up when your mind is fresh and your body is well rested.  It will also get your metabolism going while burning off a few calories in the process.

Raise Your Mental State

Morning exercises will raise your mental state of mind.  That feeling of accomplishment is something we tend to get pleasure from.  It’s just knowing you started the day on a positive note.  Take on the world attitude will carry you throughout the day.  Whether at work, home, or out and about, you will convey a sense of strong confidence and high spirit that will infectiously spread to others around you.

Don’t Fall Victim To Your Own Excuses

No excuses are to be accepted.  Stretching out you’re lower back to relieve aches and pains should be part of your everyday ritual.  If you have time to sit around and watch television for a few hours then you have no legitimate reason to spend a small fraction of that time towards stretching exercises.

Only you can control your actions.  Stretching should be treated the same way we breathe air to survive.  You cannot allow excuses to prevent you from stretching out your lower back.  You must remind yourself of the purpose of why you stretching.  The goal is to physically feel better in life. Remember to live a life to your fullest ability, it’s never too late to do something about it now.

Recording Your Goals Is A Must!

I suggest keeping a log or journal to track your stretching exercises.  Writing down your daily goals with results will help you strive for the next goal then the next goal after that and so on.  You will be able to mentally evaluate the historical information to improve on from your past stretching activities as well.

Be sure to set realistic goals in the beginning.  Don’t overdo it and expect instant results.  We forget how our bodies are organic in nature and need time to recover from physical activities.  Listen to your body and you will know how far to reasonably treat your lower back strain.

Stretching Techniques You Must Do Today!

You must commit to these stretching exercises on a daily routine basis. These specific exercises are often applied to help reduce pain and improve pain management.  You should start out slow at the beginning and then gradually work towards increasing the stretching exercise routines.

You will want to focus on two or three stretching exercises every other day and the remainder of them on the opposite days.  Try with two or three days a week and work up to a five-day or even a six-day stretching routine. Be careful not to over-exercise which may cause more physical harm than good to your body.  Remember your body needs time to heal and recover.

These standard stretching exercises are specifically designed to strengthen your lower back.  They should help to alleviate pain in your lower back.

Best Exercise To Relieve Back Pain

Stretching Exercise: Cat and Camel

Stretching Exercise: Cat and Camel

  • Position:  You will want to get on all fours with your palms down and knees bent at ninety degrees while facing the floor.  Your head should limply hang from the shoulders as well.
  • Movement:  Very slowly bend your back in an upward direction that will lengthen the spine.  This will produce an arch shape with your back.  Then gently return to your original position and repeat the exercise.
  • Number of Times:  6 to 8 repetitions that will depend on your physical stamina.
  • Length of Time:  10 to 20 seconds to perform per repetition.
  • Notes:  You may initially feel some discomfort on the first try.  Your lower back strength will increase with time and will require you to escalate your repetitions.  The more you routinely practice this exercise the pain relief should ease with time.
Stretching Exercise: Knee to Chest

Stretching Exercise: Knee to Chest

  • Position:  Lay flat on your back against the exercise mat.
  • Movement:  Bring your one leg that’s bent at the knee towards your chest torso.  The other leg will remain slightly bent at the knee against the exercise mat which will serve as an anchor for balancing your body.
  • Number of Times:  6 to 8 repetitions that will depend on your physical stamina.
  • Length of Time:  10 to 20 seconds to perform per repetition.
  • Notes:  You may feel a slight discomfort in your lower back while performing with existing back pain.  You will want to routinely stretch with this type of exercise to build up strength and flexibility in your lower back with time.
Stretching Exercise: Cobra Stretch

Stretching Exercise: Cobra Stretch

  • Position:  Start by lying face down and flat against an exercise mat.  Place palms
  • Movement:  Plant both hand palms and slowly extend both arms in an upward motion.  Your bod
  • Number of Times:  6 to 8 repetitions that will depend on your physical stamina.
  • Length of Time:  10 to 20 seconds to perform per repetition.
  • Notes:  This is a more challenging stretch exercise to try.  You will definitely feel the stretch in your lower and upper back.  Be sure not to over-exhaust and physically push too hard on your lower back.
Stretching Exercise: Restful Pose

Stretching Exercise: Restful Pose

  • Position:  Place legs into a kneeling position.  Extend both arms straight out passed your head as if you reaching for something above you.
  • Movement:  Slowly kneel down with knees pressed against your body and ankles bent.  Reach out with both arms and touch the exercise mat.
  • Number of Times:  6 to 8 repetitions that will depend on your physical stamina.
  • Length of Time:  10 to 20 seconds to perform per repetition.
  • Notes:  You should feel the lower back stretch as you extend yourself with your face and arms facing the exercise mat.  Slow and easy is always recommended in the beginning until you can build strength and comfort with your lower back.
Piriformis Seated Stretch

Stretching Exercise: Piriformis Seated Stretch

  • Position:  Sit with your back erect and straight.  Anchor one crossed leg against the exercise mat and cross the opposite leg into a ninety-degree bent at the knee over it.
  • Movement:  Twist at the torso or waistline very slowly and gently towards the bent ninety-degree knee.  Use your arms to assist and anchor as you twist.
  • Number of Times:  6 to 8 repetitions that will depend on your physical stamina.
  • Length of Time:  10 to 20 seconds to perform per repetition.
  • Notes: You may find these lower back stretches for the pain to be a more comfortable exercise since you sit in an upward position.  Be sure to perform the opposite side of your torso as well.  You should feel your lower back being stretched out.

Invest In Yourself With An Exercise Mat

You will want to have an exercise mat while performing your routine stretching exercises.  Hard surfaces like hardwood floors may cause you more physical discomfort and potential harm to you.  You want to focus on your lower back stretch and not have to feel displeasure due to inadequate exercise surfaces.

Read the reviews about exercise mats that I had written here to help with your lower back pain.

Disclaimer: The information provided here is for learning purposes to help offer relief to back pain.  If you continue to have chronic back pain issues then you need to seek a professional for further advice.

FAQs Best Exercise To Relieve Back Pain

Q: What is the best exercise to relieve back pain?

A: The best exercise to relieve back pain can vary depending on the underlying cause of the pain. However, exercises that focus on strengthening the core muscles, improving flexibility, and promoting good posture are generally beneficial. Examples include gentle stretching, yoga, and low-impact aerobic exercises.

Q: Are there specific exercises for lower back pain?

A: Yes, there are specific exercises that can help alleviate lower back pain. Some effective exercises include pelvic tilts, knee-to-chest stretches, and bridges. Strengthening the muscles in the lower back and core can also be beneficial. Always consult with a healthcare professional or a physical therapist before starting a new exercise routine, especially if you have existing back issues.

Q: How often should I exercise to relieve back pain?

A: The frequency of exercise for back pain relief depends on your individual condition and fitness level. In general, starting with 20-30 minutes of exercise on most days of the week is a good goal. It’s important to listen to your body and not overexert yourself. Gradually increase the intensity and duration of your workouts as your strength and flexibility improve.

Q: Can stretching help with back pain?

A: Yes, stretching can be beneficial for relieving back pain. Gentle stretching helps improve flexibility, reduces muscle tension, and enhances blood flow to the affected area. Incorporating stretching exercises, such as hamstring stretches and cat-cow stretches, into your routine can contribute to better back health.

Q: Is yoga a good exercise for back pain relief?

A: Yes, many people find yoga to be effective in relieving back pain. Yoga combines gentle stretching, strengthening, and relaxation techniques, promoting overall flexibility and balance. However, it’s crucial to choose yoga poses that are suitable for your specific condition and consider attending classes led by instructors experienced in working with individuals with back pain.

Q: Should I consult a healthcare professional before starting an exercise routine for back pain?

A: Yes, it’s advisable to consult with a healthcare professional, such as a doctor or physical therapist, before starting any exercise routine, especially if you have existing back pain or health issues. They can provide personalized advice based on your specific condition and help you create a safe and effective exercise plan.

Q: Are there exercises I should avoid if I have back pain?

A: Certain high-impact exercises or those that put excessive strain on the back, such as heavy weightlifting or high-impact aerobics, may need to be avoided or modified. It’s important to listen to your body and avoid exercises that worsen your pain. Consulting with a healthcare professional or a qualified fitness expert can help you identify exercises that are safe and beneficial for your back condition.

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