5 Exercises to Reduce Back Pain

While incorporating certain exercises into your routine can help alleviate back pain and strengthen the muscles that support your spine, it’s important to perform them carefully and stop immediately if you experience any sharp pain.

Back pain is a common issue that many people experience daily. Engaging in regular exercise can help alleviate back pain and prevent it from recurring. Specific exercises target and strengthen the back and its supporting muscles, providing relief and reducing discomfort. When starting an exercise routine, begin with a few repetitions and gradually increase as the exercises become easier. If you’re starting a new exercise regimen due to persistent back pain or following a back injury, it’s essential to consult a specialist like Dr Raghava Dutt Mulukutla, the best spine surgeon in Hyderabad, to ensure the exercises are safe for you. Read on to learn about some of the most effective exercises for relieving back pain.

List of Exercises to Relieve Back Pain

The following exercises can prove to be highly beneficial for alleviating back pain. 

Lower Back Rotational Stretch

Start by laying on your back while keeping your knees bent. Keep your feet flat on the floor. Keeping your shoulders pressed firmly against the floor, gently roll the bent knees to one side. Hold for 5 to 10 seconds. Then, slowly return to the initial position. Repeat the stretch on the opposite side. Perform this stretch 2 to 3 times on each side. For best results, try to complete the entire routine once in the morning and once in the evening.

Knee-to-Chest Stretch

Start by laying on your back while keeping your knees bent. Keep your feet flat on the floor. With both hands, gently pull a knee up toward your chest, engaging your core muscles and pressing your spine into the floor. Hold for five seconds. Return to the starting position and repeat the stretch with the other leg. Afterward, try bringing both your knees to the chest simultaneously. Perform each stretch 2 to 3 times. Aim to complete the full routine once in the morning and once in the evening for optimal results.

Bridge Exercise

Start by laying on your back while keeping your knees bent. Keep your feet flat on the floor and your shoulders and head relaxed on the ground before engaging your core and glutes. Lift your hips to create a straight line from your knees to your shoulders. Hold this position for three deep breaths before lowering your hips back down. Start with five repetitions per day, gradually increasing to 30 as you build strength.

Lower Back Flexibility Exercise

Start by laying on your back while keeping your knees bent. Keep your feet flat on the floor. Engage your core muscles to lift your lower back slightly off the floor. Hold this position for five seconds, then relax. Next, press your lower back into the floor by pulling your belly button downward. Hold for another five seconds before relaxing. Begin with five repetitions daily, gradually increasing to 30 as your flexibility improves.

Cat Stretch

Start by positioning yourself on your hands and knees. Gently arch your back, drawing your belly up toward the ceiling while lowering your head. Then, slowly let your back and belly drop toward the floor as you lift your head. Return to the initial position. Repeat this movement 3 to 5 times, twice a day.

Exercises for Relieving Back Pain: Safety Considerations

These exercises are designed to alleviate, not aggravate, back pain, so it’s essential to move carefully and stop immediately if you experience any sharp pains. If discomfort arises, ease back into your routine gradually. Weak back and abdominal muscles can exacerbate lower back pain, so it’s important to strengthen these areas while avoiding movements that twist or strain your back. Pay attention to your posture, minimise stress on your back muscles, and lift objects properly by using your legs and keeping your back straight. In addition to muscle strengthening and regular exercise, quitting smoking and maintaining a healthy weight are also effective ways to prevent lower back pain.

Conclusion

Incorporating these exercises into your daily regimen can significantly reduce back pain and boost overall back health. However, it’s important to approach these exercises with caution and pay attention to your body to avoid exacerbating the pain. For those dealing with persistent or severe back pain, consulting a specialist like Dr Raghava Dutt Mulukutla, the best spine surgeon in Hyderabad, is crucial. He can provide personalised advice and ensure that your exercise routine is safe and effective. So, schedule a consultation with Dr Raghava Dutt Mulukutla via Apollo today.