Back Pain Relieving Exercises to do at Home

Back pain relieving exercises are all the more important now we have been in lockdowns and not moving around as much in pre-pandemic days. While you may be working more from home or unemployed, or not needed so much at work and are sitting more than before, you may be experiencing increased back pain. If so, we can help, call today or schedule an appointment online.

You can also try these four exercises which help improve core function around the trunk, improve flexibility in the back and reduce stress and compression on the spine.

Let’s check out the four exercises.

Knee to Chest Exercise

Lay flat on your back with knees bent up and feet flat on the ground.

Bring your right knee up towards your chest.

Once it gets within range of your hands, apply gentle pressure to your knee and bring it as close as you can to your chest.

Release and return to the starting position and bring your left knee up.

Repeat for 3 times.

This will help to stretch and decompress your lower back.

Trunk Rotation

Lay on your back again and bring both knees together and up in a position akin to sitting on a chair.

Next, rotate your lower portion (your trunk) to the right and hold for 10 seconds.

Return to original position and rotate to the left and hold again.

Repeat this exercise 10 times.

This will strengthen your core muscles around your trunk and pelvis area providing additional support.

The Cat Cow Stretch

So called because you go from a cat like position to a cow like position.

Start off by getting down on all fours.

Arch your back upwards and bring your head down as a cat in stress.

Hold position for 10 seconds.

Next arch your back inwards so that your belly protrudes downwards with your head up. You’re in the cow position. Again, hold for 10 seconds.

Repeat this process 10 times. It will strengthen core muscles as well as decompressing your lower back.

The Supported Bridge

You will need a firm cushion or foam roller for this exercise.

Lay on your back with your knees up and feet flat on floor.

Bring your hips up and slide a cushion or roller under your lower back.

Relax your back so that the cushion takes your weight.

Hold for 30 seconds. It will help to stretch your back.

Bring your body up again and repeat the process 10 times.

All four exercises are great back pain relieving exercises and also go some way to prevent back pain as well.

If you are struggling or in pain, do not delay, call us (908) 325-3000 or schedule an appointment to come in. There’s no need to remain in pain if we are able to help reduce it.