Simple back pain relief exercises

People of all ages now frequently experience back pain, especially in the digital age. While there are many factors that can contribute to back pain, stress and prolonged sitting are two of the main causes.

Injuries, poor posture, and age-related physical and psychosocial changes are additional risk factors. According to research, lower back pain (LBP) is more common as people get older. While there are many different types of back pain, mechanical back pain is quite prevalent because it results from prolonged sitting, low vitamin D levels, ageing, and inactivity.

Below are the workouts to Lessen Back Pain

Knee-to-chest stretch

Lie on your back with your knees bent and your feet flat on the floor to perform this exercise. Holding the knee with both hands, raise it towards your chest. Repeat with the other leg, holding it in place for 30 seconds.

Cat-cow stretch

Begin with your back straight and your hands and knees together. Arch your back and raise your gaze to the ceiling as you inhale. Round your back and tuck your chin into your chest as you exhale. Ten times through this exercise.

Bridge exercise

Your feet should be flat on the floor as you lay on your back with your knees bent. As soon as your body is in a straight line from your knees to your shoulders, lift your hips off the ground. When you’ve held for five seconds, come back down. Ten times in total.

Bird dog exercise

Begin with your back straight and your hands and knees together. Maintaining a straight body, extend your right arm forward and your left leg back. After holding for five seconds, go back to the starting position. Do the same with the other arm and leg.

Plank

With your forearms on the floor and your body aligned in a straight line from your head to your heels, begin in the push-up position. Hold for a minute. Before beginning any new exercise programme if you have back pain, it’s important to speak with your doctor.

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