Fitness

Best five exercises for back pain

back pain

Lower back pain is nothing but a curse. Because of an unhealthy and sedentary lifestyle, a person often suffers from severe back pain. The long working hours, the unhealthy eating habits, miserable lifestyle, not working out, etc add more to these aches and cramps. Exercising and working out for the back pain is the easiest remedy to get rid of this horrible suffering. Following are the best exercises for back pain.

5 easy  exercises for back pain

Decompression Breathing:

Decompression Breathing

This one is one of the best strength exercises for back pain. To perform this exercise, you need to stand with your heels slightly apart from each other. Shift the weight into your heels. Unlock your knees. Now, gently pull your heels towards each other. After that, stand tall and try reaching your arms over your head. Inhale such that your ribcage is lifted away from your hips. Exhale while tightening the core in order to support your spine. Repeat.

Founder to Forward Fold:

exercises for back pain

The founder to forward fold is one of the best exercises for back pain as well as core strength. All you need to do is to stick your booty out. The position is the same as the squats. If this position puts too much pressure on your lower back you can modify this exercise by using placing hands behind you. You can also use a prop for the purpose.

For the forward fold, take a position of a full founder and try to float your hands down to the ground. The knees are to be unlocked such that the whole weight falls on your heels. While your hands are touching the ground, you are required to pull your hips back, away as well as up. Hold this position for 20 to 30 seconds. Afterwards, you need to stand up slowly by keeping all your weight on your knees and lifting you hands up.

Adductor-Assisted Back Extension:

Adductor-Assisted Back Extension

One of the best exercises for back pain is the adductor-assisted back extension. For this exercise, you need to lie down with your stomach. Bend your knees slightly while you lie down. Press your knees and hips into the ground and try to lift your elbows up such that they float above the ground. Now, pull your shoulders down lifting your chest. Keeping the neck long, hold this position for 20-30 seconds.

Eight Point Blank:

Eight Point Blank

Eight Point Blank is considered as one of the most amazing exercises for back pain. Flex your feet and lie down with your stomach on the floor. Pull your shoulders away and squeeze your elbows and knees towards the centerline of your body. Pressing you knees, toes and elbows, lift your hips up such that they reach the height of your shoulders. Now, pull the elbows and knees towards each other. Hold this plank position for 20 to 30 seconds.

Woodpecker:

Decompression Breathing

Form a position of lunges, pressing your front heel and standing tall. Lift your back heel up and let your arms reach in front of your chest. Drive your booty towards the back. Do not move your knees while you take this position. Your arms will automatically reach further in order to counterbalance the body. Now, tighten the core and try to take your arms over your head. Repeat. The woodpecker is one of the best exercises for back pain.

Further, you can also look for yoga poses as they also serve as one of the best exercises for back pain.