7 Tips For Stop Back Pain At Home With Exercises
Back pain is a common problem that affects many people. Fortunately, there are several exercises that can be done at home to help alleviate back pain. Here are seven tips for stopping back pain at home with exercises:
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Knee to Chest Stretch: Lie on your back with your knees bent and feet flat on the floor. Use both hands to pull one knee towards your chest, hold for five seconds, and then switch to the other leg. Repeat several times. [3]
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Glute Bridges: Lie on your back with knees bent, hip-distance apart, and feet flat on the mat. Squeeze your glutes and lift your hips up to a bridge. Hold for a few seconds, and then slowly lower your hips back to the mat. Repeat several times. [4]
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Step-Ups: Stand in front of a step or bench. Step up with one foot and bring the other foot up to meet it. Step back down with the first foot, followed by the second. Repeat several times and then switch sides. [5]
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Cat-Cow Stretch: Get on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart. Round your back towards the ceiling as you exhale, and then arch your back towards the floor as you inhale. Repeat several times. [1]
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Bird-Dog: Get on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart. Reach your right arm out and simultaneously kick your left leg back. Keep your core tight and squeeze your glutes as you do this. Repeat on the other side. [9]
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Cobra Stretch: Lie on your stomach with your hands flat on the ground next to your shoulders. Slowly lift your chest off the ground as you inhale, keeping your elbows close to your sides. Hold for a few seconds, and then slowly lower your chest back to the ground as you exhale. [2]
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Pelvic Tilt: Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominals and press your spine to the floor. Hold for a few seconds, and then release. Repeat several times. [1]
It's important to note that while exercise can help alleviate back pain, it's also important to maintain good posture, lift heavy objects correctly, and avoid prolonged sitting or standing. Applying heat to the affected area may also provide relief. However, if your back pain persists or worsens, it's important to seek medical attention. [6]
