Exercises for Back Pain: 8 Essential Exercises for a Stronger Back

Back pain generally originates from the muscles, nerves, ligaments or joints that are attached to the spine. It can be a chronic pain that you are suffering from or an acute pain caused by a fall or injury. Back pain is very much capable of radiating to the lower body and arms and is extremely uncomfortable.

Exercise can actually help deal with back pain. For those who have a weak core or weak back (weak muscles) or those who are overweight and suffer from back pain because of the pressure on their back, exercise is the best option. There are exercises to deal with back pain and make your spinal muscles stronger. Here are a few,

Most Effective Exercises for Back Pain:

1. Stretching:

Light stretches can help deal with minor pain. Stretching creates contractions which strengthen muscles. But this stretching should be pain free and hold on for around 20 seconds for the area to actually loosen up.

2. Yoga:

Yoga can be extremely beneficial and targets areas exactly which are in pain. There are various asanas that can help do away with back pain in the long run altogether.

3. Sukhasana:

Sit comfortably on a flat surface in the sukhasana posture (sit cross-legged). Keep your shoulders relaxed and your back straight. Join your fingers and slowly raise your arms to side and then up. Stretch upwards, expanding your spine. Make sure your elbows are straight. Hold this posture for 20-30 seconds and breathe deeply.

4. Marjariasana:

Also known as the cat stretch, the asana makes the spine elastic and stronger. Bend down on your knees and palms where your hands, knees and feet are parallel to each other. Inhale and push your spine upwards like a cat and look down and then exhale, while you sink your spine downwards and look up. Repeat this three-four times.

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5. Bhujangasana:

Popularly known as the cobra posture bhujangasana creates exactly what is required for your spine. It contracts the spine and then expands it, making all the soft tissues, joints and nerves much more flexible and stronger. It increases agility.

Lie down on your stomach. Keep your palms, with your elbows folded, parallel to your shoulder. Now inhale and lift your upper body up using arm strength. Do not hold your breath; keep breathing at a normal pace. Stay in this posture for about 30 seconds and come down. Repeat thrice.

6. Knee to Chest Pull:

Lie on your back. Now bend your knee (any leg you first wish) and bring it closer to your chest while you keep your other leg firm and straight to the ground. Then do the same with the other leg. After performing this posture thrice, pull both your legs towards your chest and hold for 40 seconds and then release while slowly exhaling.

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7. Pelvic Lift:

Lie on your back with your knees bent. Keep your body and face straight and your feet parallel. Now slowly raise your pelvic region up, putting pressure on your legs and shoulder. Also keep your arms parallel and keep them on the floor. Try to form a straight line from your shoulder to your knee. Hold this posture for 20 seconds and repeat it thrice.

8. Leg reach:

To do a leg reach, bend down on your knees and palms. Look down at the floor. Keep your body firm and lift your leg or extend it outwards and keep it straight. Your head and foot should be on the same level. Hold the raised leg for 10 seconds come back to the initial posture and lift the other leg. Repeat this thrice with normal breathing.

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