Joseph Barstow
by on July 14, 2019
Back Pain

Almost every person has experienced some kind of spine pain, whether in the lower, middle or upper back. Everyone will tell you that it is an unpleasant feeling and often an unbearable pain. Some back pain will reach the operating table. But... what if there's a way to avoid these drastic solutions? What if you find that exercises and stretching can be what really helps? Backaware is a website where you find exercises and stretching method to reduce back pain. Take a look at these 15 exercises to help relieve back pain.

Bird Dog:

Although the translation of this exercise sounds ridiculous - a bird dog - you will love it after the first try. This exercise can effectively stretch back muscles and relieve pain especially in the lower back. Be aware of the stability of your attitude and also to avoid bending. Legs and hands are best alternated, with about 20 seconds remaining on each side.

Stretching in the "Cobra" position:

You can carry the back cobra anywhere where you feel comfortable and have enough space on the floor. "Cobra Exercises" have already freed many people from spine pain and are also effective for people who start stretching or exercising the back.

Rotation at the base of the spine:

Lumbar spine rotation is a light stretching exercise. These movements will help you stretch a large seat muscle and lower back muscles. However, while practicing this exercise, make sure that you do not lift both shoulders off the ground while moving your foot across the body.

Stretching the lower back lying down:

This stretching is an excellent exercise for the lower back. Push your knees to your chest with your hands, if your back gets up a little from the ground, don't worry. Stay in this position for 15 to 30 seconds, then release.

Leh on a fit ball:

Try once in a while to use a fit ball to stretch, which stretches your back in a new way and you quickly discover how effective it is and free you from pain. Stay lying on top of the ball for as long as you feel.

Static leg lift:

Static leg lifting helps the lower spine by applying greater vertical pressure to the back. This exercise is comfortable and relieves you from pain. If you have a hard day's work and feel a mild back pain, try this exercise for 15 to 20 minutes.

Stretching on a hyperextense bench:

This exercise is very similar to a fit ball exercise, but here you use a hyperextension bench that you can find in almost every gym. Lean your feet and slowly lean forward until you feel a complete extension of the lumbar and spinal muscles. Stay in this position for 15 to 30 seconds.

Stretching of the sitting muscles:

Pull the foot of one foot under the other knee, and in this position you can start to press both legs to the chest. This exercise stretches the buttocks and muscles in the lower spine. Stay in this position for 15 to 30 seconds, then release.


Deadlift, also known as deadlift, is a perfect exercise to strengthen the lower back muscles and many other games. However, if you are experiencing back pain, we recommend that exercise training with a degree, so your condition more worse. Do not neglect posture while performing deadlift.

Lying and folding with the help of a pulley:

Sometimes lower back pain is caused by muscle imbalance in the lumbar spine. This type of pain can be treated by strengthening the weak abdominal muscles that balance the load of the strong muscles in the back. Seda-lying and pulleys are the best exercises to strengthen the torso and help your lower back muscles.

Hyperextension on fit ball:

If you don't have a gym pass and prefer stretching at home, take a fit ball and lie down on it. Start by putting both hands behind your head and lowering your shoulders as shown. Stop if you feel a full extension of the muscles, and then plug it in to get back to its original position. If you do more repetitions, this stretching can also serve as a back muscle exercise.

Hand stretching:

Even if he stretches out his hands during this exercise, you will achieve effective stretching for your spine. This exercise is very simple and you can do it at home. All you need is a pad and a few minutes of time. Repeat on each side 10 times every 15 seconds.

Lifting the pelvis:

Start by lying down. Bend your legs so that your feet are next to the hamstrings, as shown. You can then slowly raise the pan. You can attach weights to your thighs to increase the intensity of this exercise.

Less sitting and more breaks:

Sometimes, prevention is the key that undoubtedly reduces the pain of crosses. Many people suffer from the fact that they spend too much time sitting. If you already know in advance that you are sitting around longer, you are advised to indulge in as many breaks, during which you upload little legs and walk. You can avoid unpleasant back pain.

Belts can help:

Crossbands or belts are very helpful for many people in severe back pain or exercise. If you are doing fitness, sitting or doing physical work, try to look for a workout belt that will help you relax the cross.

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