Fitness+Exercise

9 Exercises to Stop Back Pain

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85% of the US population suffers from back pain at some point in their lives. Back pain is one of the most common reasons people go to the doctor or miss work.

Did you know that oftentimes back pain can be prevented with a couple specific exercises, just 15 minutes per day. No gym needed. Doing these 9 exercises daily can help you prevent back pain.

If you’ve ever hurt your back or have other health conditions, such as osteoporosis, consult your doctor before doing these exercises.

9. Knee-to-Chest Stretch

The knee-to-chest stretch focuses on the muscles of your lower back. Don’t do this stretch if you have osteoporosis because it may increase the risk of compression fractures in your vertebrae. (source)

8. Lower Back Rotational Stretch

Because this stretch involves “locking” out your lower back joints, very little pull and push are required by your hands. Just the tiniest bit of pressure can produce an effective rotary stretch of the joints that line your pelvis and lumbar spine. (source)

7. Bridge

Strengthening your hips can reduce the pressure and stress upon the lower back. Bridging exercises provide the initial neural stimulation to your hips without placing excess stress on your lower back. (source)

6. Cat Stretch

Stretch to the point of “mild discomfort,” not to the point of pain. Never bounce. Keep the abdominals pulled in tightly and your pelvic bone slightly tucked under. Pull your shoulders away from your ears. (source)

5. Seated Lower Back Rotational Stretch

Go only as far as you can comfortably. You will feel the pull from your lower back up to the middle of your back. “You may experience a painless crack from your spine, but that’s normal; it’s just the joints opening up,” says Feldman. Hold for 20 seconds or six breaths, and return to the starting position. Repeat on the other side. (source)

4. Hip Flexor Stretch

Press hips forward until you feel tension in the front of your right thigh. Extend arms overhead, with elbows close to head and palms facing each other, and slightly arch your back while keeping your chin parallel to the ground. Hold for 30 seconds, then switch sides. (source)

3. Shoulder Blade Squeeze

Sit on an armless chair or a stool. While maintaining good posture, pull your shoulder blades together. Hold for five seconds and then relax. Repeat three to five times twice a day. (source)

2. Plank

The plank not only strengthens the muscles along your spine, but is also a highly effective abdominal exercise. While most people work their abs in hopes of developing a six-pack, ab exercises also play a vital role in strengthening your core, which results in less back pain down the road. (source)

1. Superman

Begin by lying face down on the floor with your arms and legs extended straight out from your body. Make sure to keep your neck in a neutral position, as attempting to hold your head up can cause neck strain. Without moving your torso, keep arms and legs straight and lift them up to form a “U” shape. Your back should be arched, and arms and legs should be extended straight out, several inches off of the floor. Hold this position for about five seconds. Return to the start position. This is one repetition. Try three sets of twelve. (source)

Do these exercises just 15 minutes a day and your back will thank you for it!

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