Back pain is a common issue that can be caused by a variety of things. It can be acute or chronic. Back pain can be caused by an injury, such as a fall or car accident, or by a health condition, such as arthritis. Treatment for back pain depends on the cause. For acute back pain, rest and over-the-counter pain relievers may be all that are needed. For chronic back pain, a more comprehensive approach is often necessary that includes physical therapy, exercise, and sometimes surgery. If you’re looking for additional treatment options for back pain, you can check out clinical trials at Power.
If you suffer from back pain, you’re not alone. An estimated 80% of adults experience back pain at some point in their lives. Exercise is a key part of relieving back pain, and there are some specific exercises that can help. Here are easy exercises to relieve back pain:
Partial Crunches
There are a number of things you can do to relieve back pain, and partial crunches are a great place to start. Partial crunches are a type of exercise that targets the lower back and can be done without any equipment.
Here are a few easy partial crunches exercises that you can do to help relieve back pain:
- Lie on your back. Then bend your knees while putting your feet flat on the floor.
- Place your hands behind your head.
- Try contracting your muscles on your abdomen, and start lifting your shoulders off the floor.
- Hold for a count of five and then slowly lower back down to the starting position.
- Repeat 10-15 times.
- For an added challenge, try lifting one
Wall Sits
If you’re looking for a way to relieve back pain, try wall sits. This is a simple yet effective exercise that can help to strengthen and stretch the muscles in your back. Here’s a step-by-step guide on how to do a wall sit:
Start by standing with your back on a wall. Slowly slide down until you bend your knees at an angle of 90 degrees. Make sure that your knees are directly above your ankles and that your hips are in line with your knees.
Hold this position for 30 seconds to 1 minute. You may need to start with shorter intervals and work your way up to longer intervals as your muscles get stronger.
To get out of the wall, sit, slowly straighten your legs and stand up.
Wall sits a great way to relieve back pain and can be done anywhere, anytime. Give them a try and see for yourself!
Press-up Back Extensions
If you are looking for a way to relieve back pain, you may want to try press-up back extensions. Press-up back extensions are a simple yet effective exercise that can help to stretch and strengthen the muscles in your back. Here is a step-by-step guide on how to do press-up back extensions:
- Start by lying on your stomach on a mat or other comfortable surface.
- Place your hands on the floor beside you, palms down.
- Slowly press your hands and upper body off the floor, extending your back and lifting your head.
- Hold this position for a few seconds, then lower back down to the starting position.
- Repeat this exercise 10-15 times.
Press-up back extensions are a great way to relieve back pain. They stretch and strengthen the muscles in your back, which can help to reduce pain and improve your overall posture.
Knee to Chest
One of the best things you can do to relieve back pain is to do the knee-to-chest stretch. This stretch helps to lengthen the muscles in your back, which can help to reduce pain. Here’s how to do the knee-to-chest stretch:
- Lie on your back on the floor.
- Bring your right knee up to your chest.
- Place your hands on your right knee and gently pull them towards your chest.
- Hold the stretch for 30 seconds.
- Repeat the stretch with your left knee.
Doing this stretch a few times a day can help to reduce back pain.
Bridging
Bridging is a great way to relieve back pain. It is simple and can be done anywhere. Here is a step-by-step guide on how to do bridging:
- Lie on your back, bend your knees, and flatten your feet on the floor.
- Raise your hips until your thighs and torso are in line with each other.
- Hold for three to five seconds.
- Lower your hips and repeat.
Do 10 to 15 repetitions.
Bridging is a great way to strengthen your back and buttocks. It can also help improve your posture. If you have chronic back pain, talk to your doctor before doing this or any other exercise.