5 easy back pain relief exercises to do

Back pain is a very common problem and affects many of us at some point in our lives. The good news is that, in most cases, it is not a serious problem, and it can be due to a simple strain of a muscle or ligament. As soon as possible, it is best to continue your normal daily activities as soon as you can and keep moving forward. Being active and exercising will not make your back pain worse, on the contrary, staying positive and doing some exercises to relieve back pain will help you get better.

Next, discover the causes of back pain and some exercises that will help you calm down and improve your quality of life.

Causes of back pain

Back pain often has no simple cause, but it can be due to the following:

  • Bad posture
  • Lack of exercise that causes stiffness of the spine.
  • Weak muscles from muscle strains or sprains.

In addition to the things mentioned above, there are also specific conditions that are related to the pain that is felt in the back. It is important to remember that severe pain does not necessarily mean there is a serious problem.

The Best Back Pain Relief Exercises You Can Do

Back pain is common, but in most cases it is not caused by a serious problem. In many situations, back discomfort improves on its own within a few weeks and with exercises to relieve back pain.

Knees to chest

Rodillas hacia el pecho
  1. Lie on your back with your knees bent.
  2. Bring one knee up and gently pull it toward your chest for 5 seconds.
  3. Repeat 5 times on each side.

Pelvic tilt

InclinaciĆ³n pĆ©lvica
  1. Lie down with your knees bent.
  2. Press your stomach muscles against the floor.
  3. Hold the pose for 5 seconds.
  4. Repeat up to 5 times.

One leg stand

Soporte con una pierna
  1. Hold on to something for support if necessary.
  2. Bend one leg behind you.
  3. Hold the pose for 5 seconds.
  4. Repeat 3 times on each side.

Back stretch

Estiramiento de la espalda
  1. Lie on your back and put your hands on your head.
  2. Bend your knees and slowly roll them to the side, keeping your feet on the ground.
  3. Hold the pose for 10 seconds.
  4. Repeat 3 times on each side.

Forward stride

Zancada hacia delante
  1. Put your weight on one knee and keep the other foot in front.
  2. Facing straight ahead, lift your knee back.
  3. Hold the position for 5 seconds.
  4. Repeat 3 times on each side.

How does the back work?

The spine, also called the spine, is one of the strongest parts of the body and provides a lot of flexibility and strength. It is made up of 24 bones, known as vertebrae, one on top of the other. These bones have intermediate discs, many strong ligaments, and muscles around them for support. There are also bones in the coccyx in the lower back, which are fused together and have no intermediate discs.

On each side of the spine, from top to bottom, there are many small joints called facet joints. The spinal cord passes into the vertebrae, which protect it, and is connected to the brain through the base of the skull and to the rest of the body by nerves that pass through the spaces between the bones of the spine. These nerves are also known as nerve roots.

As you age, the structures in your spine, such as the joints, discs, and ligaments, also age . The structures are still strong, but it is normal for your back to become stiffer as the years go by.