Back Pain Relief Exercises & Stretches

There are several exercises and stretches that can alleviate back pain. They include Sit-ups, Pelvic tilt, Leg lifts, and stretching the piriformis muscle. These exercises can help you maintain a healthy range of motion and maintain strength. In addition, many of them can help prevent injury.

Sit-ups

Sit-ups can be a great way to relieve back pain. Many people think of sit-ups as abdominal strengthening exercises, but the back and muscles that support the lower spine also benefit from the exercise. Hamstring stretches are another effective option for back pain relief. To perform these stretches, lie on your back with your knees bent and feet anchored. Hold each stretch for three to five seconds.

Pelvic Tilt

Pelvic tilts are effective exercises that can reduce the curvature of the low back. The pelvis acts like a bowl of water, and the tilt forces that water to spill over towards the belly. The pelvic tilt should be performed slowly and repeatedly, and patients should try to do 10 repetitions every day.

Leg Lifts

Leg lifts are very effective for lower back pain relief because they strengthen your core muscles, which are vital to keeping your back healthy. However, you should avoid performing leg lifts while lying on your back. This could lead to further back pain and injury. To avoid this, lift one leg at a time, keeping the other leg straight. Repeat 10 to 15 times.

Stretching Piriformis Muscle

Stretching the piriformis muscle for back pain is a simple exercise that will help relieve pain from the hip. You can perform it while sitting or standing upright. The basic technique involves crossing one leg over the other. Make sure that the left knee is placed over the right knee; you should not place your leg directly on the knee as this can place unnecessary pressure on the delicate ligaments that attach to the hip. Then, lower your hips as if you are sitting and pull your knee toward your chest. Continue to hold this position for about five to 30 seconds, then return to your original position.

Sit-ups Can Put Pressure On The Discs In Your Spine

Sit-ups are a common exercise, but they can be very harmful to your spine. These exercises put pressure on the discs in your lumbar spine and can cause low back pain. They also cause the muscles of your hip flexors to pull on your lower spine, causing discomfort. They can also result in injury if you do not have a strong core.

Child’s Pose

Child’s pose is a great pose to help alleviate back pain. This gentle stretch helps your sacroiliac joints and helps your body relax. It is important to take it slowly and pay attention to your body’s signals. You can also try this pose with the help of a pillow or prop. A pillow will help you keep your torso in a more balanced position and reduce stress on the shoulders and neck.