How to relieve back pain by exercises?
Back pain is a common ailment that can greatly impact daily life. Fortunately, there are many exercises that can help relieve back pain. Here are some exercises that can help alleviate back pain:
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Knee-to-chest stretch: Lie on your back with your knees bent and feet flat on the floor. Slowly bring one knee up to your chest and hold it with both hands for 15-30 seconds. Repeat with the other leg. [1]
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Lower back rotational stretch: Lie on your back with your knees bent and feet flat on the floor. Keeping your shoulders on the ground, roll your bent knees to one side and hold for 10-30 seconds. Repeat on the other side. [1]
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Bridge exercise: Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground and hold for 5-10 seconds, then slowly lower back down. Repeat 10-15 times. [1]
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Cat stretch: Start on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart. Arch your back up toward the ceiling and hold for 5-10 seconds, then release and let your back sag toward the floor. Repeat 10-15 times. [1]
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Seated lower back rotational stretch: Sit on a chair with your feet flat on the ground. Twist your upper body to one side and hold for 10-30 seconds, then repeat on the other side. [1]
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Supine core strengthening: Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and lift your head and shoulders off the ground, then slowly lower back down. Repeat 10-15 times. [5]
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Bird dog: Start on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart. Lift your right arm and left leg off the ground and hold for 5-10 seconds, then lower back down. Repeat with the opposite arm and leg. Repeat 10-15 times. [7]
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Prone cobras: Lie on your stomach with your arms at your sides. Lift your chest and arms off the ground and hold for 5-10 seconds, then lower back down. Repeat 10-15 times. [7]
It's important to note that exercises may not be suitable for everyone and that it's important to consult with a healthcare professional before starting any exercise program, especially if you have chronic or severe back pain. Additionally, exercises should be done slowly and carefully, and should not cause pain.
Other methods that can help relieve back pain include massage [3](https://www.mayoclinic.org/diseases-conditions/back-pain/diagnosis
