8 Exercises You Can Do to Get Rid of Back Pain

Want to prevent back pain? Try a few core workouts to stretch and strengthen your back and supporting muscles. Exercises suitable for back pain are with you in our article… Repeat each workout a few times, then increase the number of repetitions as the training gets easier. If you hurt your back or have other health issues such as osteoporosis, consult your physician before doing these workouts.

Scientists claim that training not only helps our body, but also our brain. Exercise helps our brain make new cells and increase its activity. The brain and body get tired when we spend too much time on our computers and phones, so with real training we can keep both in good shape.

Exercises for low back pain can strengthen the back, stomach and leg muscles. They help support your spine to relieve back pain. Always consult your healthcare professional before doing any workout for back pain. Depending on the cause and intensity of your pain, some exercises may not be recommended and may be wasteful.

8 Exercises You Can Do to Get Rid of Back Pain

Training to strengthen the lower back can help relieve and prevent lower back pain. It can also strengthen the leg and arm muscles at the same time.

Lifting the body from a horizontal position

How to: Lie facedown on the floor with your arms stretched across your body and your palms touching your hips. Keep your feet centered and your heels and toes centered. Without moving your legs and keeping your arms in the starting position, begin to lift your upper body from this position.
Benefits:This workout will keep both your gluteal muscles and spine in shape.

swimming movement

How to: Lie facedown on the floor with your arms extended straight forward. At the same time, lift your legs and arms off the ground (without bending) as well as your head. Try to raise them as high as possible by creating an arc. In this state, hold for 2-3 seconds and then slowly lower to the starting position.
Benefits: It is one of the most effective ways to get rid of back pain. This basic workout also uses gluteal muscles at the same time.

back bending motion

How to: Initial situation – lying on your stomach. Lean on your elbows, straighten your legs and extend your toes. As you inhale, slowly begin to bend, lift your chest up, spread your arms straight out to the sides at shoulder level, and lift your feet off the ground.
Benefits:This workout works the back, shoulders, neck and legs.

Bending with a Pilates ball

How to: Lie on the ball with your stomach, feet shoulder-width apart and steady yourself by slowly bending your knees – maintain this position. Cross your arms and hold them in front of you or behind your head. From this position, begin to gently bend and open your back in your lower back area. Repeat the workout 10-15 times.
Benefits:This workout works the back, hips and buttock muscles.

Stretching on a Pilates ball

How to: Lie on your stomach with your hands and feet on the ground and relax your body as much as possible. As you exhale, turn your back as much as possible, bend your pelvis inward and lower your head down. Perform the workout in smooth form, without sudden movements. You should feel your spine stretch.
Benefits:It is the appropriate movement for stretching.

Foot tilting motion

How to: Lie on your stomach. Your legs should be straightened at the knees with your arms close to the body. Leave one leg in place, bend the other at the knee at an angle of 90 ° and move it to the side without errors. Press your feet firmly against the surface and do not twist your body. Place your arms bent at the elbows in a comfortable form on either side of your head. Relax, feel a slight stretch in your upper and lower back. Do this for 30 seconds on each side.
Benefits:Relieves fatigue in the back, legs and arms.

Twisting while lying on your back

How to: Lie on your back, stretch your body, straighten your legs and press them firmly into the floor. Place your hands on the floor above your head with your elbows slowly bent, palms flat on each elbow. Cross your legs – put one on his glutton and clasp your feet. Turn your arms and legs to the right, then do one-to-one on the opposite side. Keep the amplitude of your stretch short, feel your lower back and spine stretch. Do not bend your legs and do not lift your pelvis or back.
Benefits: While performing this movement, tension and pain will disappear. With regular training, your posture will improve.

Relaxation Movement

How to: Get on your knees, don’t put your feet on your toes. To achieve the desired state, sit down, lower your hips to your heels, open your hips wide – a gap larger than the width of your body. Bring your feet out. Bend down, lie down as deep as possible, lowering your body to the middle of your thighs. Extend your arms straight forward. Keep your neck in line with your spine and tilt your head to the side. Slowly turn your back and relax completely.
Benefits: It relieves tension and stiffness in the spine, works the back muscles, and develops flexibility. As the borders and muscles work more appropriately, blood flow increases. It is done to rest at the end of the workout.