How many times have you heard a family member, friend or colleague say “my back hurts”? Or I’ll do you one better: how many times have you said “my back hurts?” Back pain is extremely common. Many people, including myself, deal with the pain and discomfort that comes with back pain every day. The good news is that there are everyday exercises that can and will help you alleviate back pain.
What may cause back pain:
- Poor posture / hunching your neck while using a computer or driving
- Sitting or standing for long periods
- Stress, as it could cause muscle tension
- Sprains and/or strains to the ligaments or muscles in the spine
- Fractured/broken spine
- Herniated discs
- Aging
- Heavy lifting
- Frequent bending
Seven of the best daily exercises to help alleviate back pain:
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1. Bird Dog Exercise
Lie on your back with your knees bent and your feet flat on the floor. Keep your shoulders and head relaxed on the floor and tighten the muscles in your belly and buttocks. Then, you’ll want to raise your hips to form a straight line from your knees to your shoulders. Try to stay that way long enough to take three deep breaths. Do three to five repetitions.
2. Bridge Exercise
Lie on your back with your knees bent. Be sure to tighten the muscles in your stomach. Next, raise your hips off the floor until they line up with your knees and shoulders. Hold this position for three deep breaths. Return to the starting position and repeat three to five times.
3. Knee to Chest Exercise
Lie on your back with your knees bent and your feet flat on the floor. Then, using both hands, pull up one knee and press it toward your chest. Be sure to tighten the muscles in your belly and press your spine to the floor. Hold that position for five seconds. Return to the starting position and repeat with the other leg. Go back to the starting position. Then repeat with both legs at the same time. Repeat each stretch two to three times.
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4. Cat-Cow Stretch Exercise
Begin by kneeling on your knees and hands. Slowly arch your back as if you’re pulling your belly up toward the ceiling (like a cat would do) as you bring your head down. Then, slowly let your back and belly sag toward the floor (like a cow would do) as you bring your head up. Repeat three to five times.
5. Pelvic Tilt Exercise
Lie on your back on the floor with your knees bent. Flatten your back against the floor by tightening your abdominal muscles and bending your pelvis up, slightly. Hold this pose for 10 seconds. Repeat three to five times.
6. Superman Exercise
Lie on the floor in a face-down position, with your legs straight and your arms extended in front of you. Keeping your head in a neutral position (avoid looking up), slowly lift your arms and legs around six inches off the floor, or until you feel your lower back muscles contracting (this is a good sign you’re doing it correctly). Aim to lift your belly button slightly off the floor to contract your abs as well (imagine you’re Superman flying in the air). Be sure to breathe throughout the exercise. Hold this Superman position for two to three seconds. Lower your arms, legs, and belly back to the floor. Repeat this exercise for two to three sets of eight to 12 reps.
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7. Plank Exercise
Begin in the plank position (face down with your forearms and toes on the floor). Your elbows should be directly under your shoulders and your forearms should be facing forward. Your head is super relaxed and you should be looking at the floor. Next, tighten your abdominal muscles, drawing your navel toward your spine. Be sure to keep your torso straight. Hold this position for 10 seconds (longer if you can manage), then release to the floor. Repeat this exercise three to five times.
These seven exercises have helped me tremendously, and I have incorporated them into my daily routines. You can too! For more ways and readings on back pain, check out the latest articles here.
