Exercises to Relieve Back Pain

Back pain can interfere with every day tasks. These exercises will help stretch and strengthen the back to relieve pain.

Back pain can be caused by sitting for long periods of time or an injury.   Sometimes, a few simple back exercises can help relieve the pain. If you have back problems now or have had them in the past, you will want to check with your health care practitioner before doing any of these exercises.

Hamstring Stretch

Hamstring stretches can stretch the back and relieve back pain. Start by lying on your back with one knee bent. Grasp both ends of a towel or other piece of material and place the middle part of it under the ball of your foot on the bent leg. Now, while pulling back on the towel, slowly straighten your leg.  As soon as you feel a slight stretch at the back of your leg, hold for 15 to 30 seconds. Return to the starting position. Do this three to five times then switch legs.

Back Extensions

Press-up back extensions are good back strengthening exercises. To do these, lie on your stomach with your hands under your shoulders with your palms on the floor.  You can also rest your forearms on the floor if this is more comfortable for you. Push down with your hands until your shoulders begin to lift off the floor. Hold this position for a few seconds, then slowly lower yourself back to the floor. Repeat three to five times.

Crossover Stretch

Lie on your back and cross one leg over the other. Pull your knees towards your chest until you feel a slight stretch. Hold this position for a few seconds, then switch legs and repeat this exercise three to five times.

Donkey Kick

This exercise may look sort of funny, but it’s very effective. Get on your hands and knees. Tighten your tummy muscles as you lift one leg off the floor and stretch it out behind you. Hold this position for about five seconds, then switch legs and repeat the routine.

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