10 Exercises that Help to Reduce Back Pain

Many people will at one point in their lives complain of back pains. This is a problem that is caused by tight muscles around the back region. With time, these muscles grow weak and may fail to adequately support the activities of the spine. This may lead to back pains. Back pains may also be as a result of injury from accidents or bad training habits. Fortunately, unlike in the past when people with back pains were advised to have bed rest, there are some exercises that are best in relieving back pains. These exercises are gentle on the back muscles allowing them to stretch properly and grow strong. However, owing to the many causes of back pains, it is paramount to make regular visits to a physical therapist in case of persistent back pain.

Bottom to Heels Stretch

This exercise is important to help you stretch and mobilize the spine. Start on all fours on your yoga mat. Your knees should placed below the hips and the arms under the shoulders with the elbows locked. Make sure you stick your neck outside and long without overarching your lower back. Take your bottom backwards slowly. Be cautious of the spine curve. It should always maintain the natural curve. Move the bottom until you feel the stretch. Hold in the stretched position and take a deep breath before returning to the starting position. To help you maintain the correct positioning, always place a mirror in front of you. Do at least ten stretches, but always stretch up to the comfortable limit.