Best Back Workouts For Back Pain

Lower back pain, also known as lumbago or spondylosis, is a common chronic pain for adults all over the world. The back acts as the body’s structural center and poor posture due to a prevailing sedentary lifestyle can cause interference with this stamina. Lifting heavy weights repeatedly or making sudden movements can also cause an individual's back to start hurting. When someone is experiencing back pain, additional symptoms they may notice include muscle aches and pain that flows down the leg or improves when they recline.

No matter the cause of back pain one thing is universal; everyone suffering from it wants to reduce or eliminate it. Thankfully, there is a suite of exercises sufferers can use to get some relief. Performing back exercises increases an individual's level of activity, which in turn increases the endorphins in the body, improving pain sensitivity. Here are a few workouts to try out to reduce back pain now.

Spine Stretches

Stretching is a great way to relieve back pain since it is aimed at relaxing the muscles. When the muscles are relaxed, spinal circulation improves, and that leads to the nourishment of the spine itself. Spine stretches help individuals reduce back pain by elongating the muscles behind the spine, which then leads to their relaxation when the individual returns to a normal position. Spine stretches will also impact calf muscles and hamstrings, which helps improve range of motion on top of eliminating back pain. To perform a spine stretch, sit on the floor and place your feet to be wider than your hips. Bring your head forward, then start to bend forward as you hinge at the hip all the while drawing your chin into your neck. Remember to breathe normally and do not stretch your hands beyond your toes. If you feel a pulling sensation in your spinal ligaments and back, you’re doing it wrong. Perform spine stretches several times in the day, especially after work.

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Wall Sits

Wall sits are relatively simple exercises, and as such, many individuals tend to overlook them when trying to combat back pain. They help relieve the pressure from the back and distribute it to the hips and legs. As the name suggests, wall sits call for individuals to balance themselves in a seated position against a wall for a period. The key to a good wall sit is time. Ideally, individuals should maintain the position for twenty to thirty seconds at a time for three sets. Beginners who might find this intensive should start with a set of five that lasts for ten to fifteen seconds each and slowly build up. When you begin to feel your weight in your heels as opposed to your toes, you know you’re doing it right. Be careful not to fall to the ground when you get tired as it can severely damage your knees. Slowly bring yourself back to an upright position.

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Press-Up Back Extensions

Press-up back extensions help reduce back pain by bending the spine backward, which will stretch the spinal muscles providing relief. To perform press-up back extensions, begin by lying on your stomach while you support your body with your arms, which should be under your shoulders. Press your elbows into the floor so you can start raising your upper back. In the process of doing this, relax your stomach muscles and arch your back without relying on your back muscles. When you begin to press up, take care not to let your pelvis or hips come off the floor. Hold the position for fifteen seconds and relax your body before doing it again.

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The Bridge

The bridge exercise activates and strengthens the lower back, core, and hips. When it comes to the lower back, the bridge not only fortifies it, but it also has the attendant effect of making the spine more stable. As a result, you experience lesser back pain, and it also helps correct bad posture. There are several iterations of this exercise. When you want to perform the bridge, get on your back while bending your knees and put your arms bent at your sides. Place your feet on the floor and slightly separate them (hip distance is a recommended measurement). Take a deep breath in, and while exhaling, lift your hips from the floor until they align with the shoulders align along a straight line. Hold the position for approximately three to five seconds before lowering your hips to the floor again as you breathe in. If you happen to feel any increased pain when doing this exercise, stop immediately.

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Partial Crunches

When the back is in pain, some exercises become more harmful than helpful. Full crunches fall in this category, as they stress your already pained back. Crunches involve spinal flexion, a mechanism that can cause herniated disks. Partial crunches come in handy in such instances as they will help invigorate your stomach and back muscles while not exposing you to potential complications like full crunches do. When performing these exercises, begin by lying on the floor and bending your knees. Cross your arms over your chest or bend your neck while tightening your stomach. Raise your shoulders off the floor and don’t forget to breathe out. Hold the position for a moment before lowering yourself back down slowly. Repeat this eight to twelves times while resting in between each session. Properly executed partial crunches protect you from excessively stressing your back. Always remember to keep your lower back, feet, and tailbone in contact with the floor mat.