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Last Updated on December 17, 2020

12 Best Back Strengthening Exercises to Relieve Lower Back Pain

12 Best Back Strengthening Exercises to Relieve Lower Back Pain

Spending your Friday evening doing back strengthening exercises may not catch your attention with ease. Yet, working to develop and maintain the muscles in your lower back can help make your favorite weekend activities more enjoyable.

In fact, you may be able to add a few new activities that you have not been able to do due to your discomfort. You are in the right place if you are looking for attainable ways to improve your lower back pain with practicality.

You might read through these exercises for strengthening your back and think, “Hmm. How would that stance help to take my pain away.” Once you put a few into practice, you will easily feel and recognize the benefit of each motion.[1] Your body may need a few gentle reminders each week to help get your muscles and joints back into pain-free cooperation with one another.

We have a list of back strengthening exercises just for that purpose. Pick your favorites, and get started!

Benefits of Back Strengthening Exercises

Once you get into a routine and begin to draw from your own hard work, you may end up surprising yourself with how much better you feel. Your lower back needs your support to do its job well. Selecting and regularly completing yoga-style exercises can help you care for your lower back and its surrounding muscle partners.[2]

Even just a few days per week with these 12 exercises can help provide your muscles and joints with a sense of functionality that may have been lost or ‘misplaced’ along the way. It may not have happened all at once, and you may not have even realized for some time that a slow change was taking place in the core of your body.

Injuries can happen in an instant or slowly over time, but they almost always take time to heal. Perhaps, you experienced an injury and have yet to recover fully. Start small and work your way to a full recovery. Moderate activity that matches your current condition is far more beneficial than too much activity or none and all.[3]

It may be that you are not directly able to pinpoint or verbally specify where your back pain or discomfort originates. Take your time working through these 12 back strengthening exercises. Try to focus on one portion of your body at a time. Be mindful of how new your injury or pain discomfort seems to be. Acute pain may need a few days or more of rest and recovery before you begin working to build strength.

Do not feel as though you must do all of the exercises each session. As you work to get rid of your lower back pain, it is going to be more important for you to go slow and ensure that each movement benefits your body. Consciously working to recognize where pain starts and what might cause it can help you better focus your process of healing.

Regardless of how you acquired lower back pain, be patient with yourself as you work to recover. Be sure to push your body through uncomfortable moments, but work to avoid pushing yourself so hard that you cause further injury or create a new injury.

Working with your lower back muscles can help your body be better equipped to handle the unexpected.[4] Go slow, take your time, be consistent and work hard; and you will recover efficiently.

Start with a couple of exercises from each category and rotate through the different ones. Mixing up the exercises will help keep your brain interested as you work to develop a routine for healing.

12 Lower Back Focus Exercises

Directly focusing on lower back muscles and connections in the body is essential for proper recovery from pain, injury, or general discomfort.[5]

Take your time with each exercise. Start with a few repetitions, and work your way up to your desired goal over a period of weeks or maybe even a few months if needed.

1. Knee to Chest Raises

Rest with your back flat on the floor, knees bent, and feet flat on the floor. Place your hands palm down on the floor. Bring your right knee to your chest and hold for five to ten seconds.

Switch sides. Repeat ten times.

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    You may also choose to allow your opposing leg to rest in a straightened position.[6]

    2. Floor Swimming

    Rest prone (face down) on the floor. Bring both arms flat and stretch them straight out from your shoulders. Legs should be straight and flat on the floor with toes relaxed. Keep your head relaxed and face the floor. Raise your right arm and left leg. Count to five. Switch sides.

    Raise both arms and both legs while keeping your torso on the floor. Count to five. Repeat the series five to ten times slowly.

      Floor swimming can be done in reverse while in a supine (face up) position if abdominal work is desired, but be careful to keep your back flat and only raise one leg at a time.[7]

       

      3. Straight Leg Raises (from Table Top Position)

      Start in Table Top position with knees and hands on the floor. Straighten your right leg directly behind you so that it is parallel to the floor. Work to keep your right leg straight as you gently raise and lower it ten times. Switch sides. Repeat three to ten times as your ability increases.

        4. Bridge

        Rest flat on your back. Place your feet flat on the ground with your knees bent.[8]

        Gently raise your hips and torso to form a triangle shape between your head, knees, legs, and the floor. Your head and shoulders will remain on the floor. You may rest your hands palm down on the floor or reach to touch your fingers together under your back.

        Squeeze your buttocks, and push down into the floor with your feet as you hold your torso off of the ground. Hold for a count of ten. Repeat five to ten times.

          If you have experienced a severe neck injury, you may want to wait until your neck improves or inquire with a chiropractic doctor before starting with Bridge.

          Upper Back Focus Exercises

          Your pain may be centralized in your lower back, but your upper back may begin to feel the strain if recovery does not allow your body to function as a unit.

          Giving your upper back some love will help you reunite your lower back to the rest of your body. Incorporate these upper back exercises into your routine for better comfort in your lower back muscles.

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          5. Modified Plank

          Back pain sufferers will do well to begin with a Modified Plank. For this, allow your knees and hands to rest on the floor as you work to hold your torso off of the floor.[9]

          Keep your arms directly under your shoulders, and your knees and lower legs on the floor behind you. Do not let your hips dip toward the floor. Hold for a count of five to ten. Remember to breathe. Repeat three to ten times increasing the number as your pain diminishes and your strength builds.

          Be sure not to hold your position for longer than your body can handle, especially in the beginning.

            6. Front Plank

            If you have begun to recover from lower back pain and are looking to minimize pain in the future, Front Plank is a great choice.[10]

            Begin with your hands and feet on the floor: Your hands should be directly under your shoulders with your fingers and thumbs open and comfortable. Legs straight. Toes curled. Try to imagine a straight line from the top of your head to your heels.

            The work comes in trying to keep your torso from bowing down without raising your hips too high.

              For added variety, try planking with your elbows and forearms on the floor instead of just your hands.[11]

              For the elbow and forearm style, imagine that your body is parallel to the floor. Hold your chosen position for a count of five to ten. Rest. Repeat three to ten times increasing the amount of time as you gain strength.

                7. Side Plank

                Be prepared to engage your sense of humor if you have not tried this one yet. Side plank is excellent for helping to build supporting back muscles (obliques especially), but it does take some practice getting started.

                Sit on the floor. Begin with your right side resting on your right elbow. (This should look similar to how you might relax and watch a movie on the floor. Your head may even rest in your right hand as you begin.)[12]

                As you are able, gently push your hips upward to form an elongated triangle shape between you and the floor. It may take a few days of practice, but once you can to get into position, try counting to three, then to five, and then to ten.

                  Practice on both your right and left side each time. Getting to ten may take you a few weeks, but you can get there if you start small!

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                  You may desire to try leaning against a wall as you learn how to balance for the Side Plank. Modification: Keep your knees on the floor and raise only your upper body.[13]

                    8. Standing (or Bent Knee) Push-ups

                    Standing Push-ups are better for low back pain sufferers because less pressure is placed on lower back muscles. Your upper back is engaged, but your hips and abdomen are not drawing your body down during the exercise.

                    Standard Push-ups are sometimes best left for when your lower back muscles have healed and can help you keep your body off of the ground.

                    Place your hands on a wall at arm’s length and your feet flat on the floor. Bend your elbows until your forehead gently touches the wall or comes close. Repeat slowly ten to twenty times.[14]

                      For Bent Knee Push-ups, complete the same repetitions but with your hands and knees on the floor instead of in a standing position.[15]

                        Overall Core Exercises

                        The core of your body has been designed to help keep you upright when sitting and walking. Injuries on one side of your body often affect the other side in some way, even if we do not consciously realize it. Your spine is supported by many muscles that will do their best work in cooperation with one another.[16]

                        Bring these core exercises into your day to help your lower back begin to function more efficiently and with less pain.

                        9. Knee to Elbow Lifts

                        Start in a Front or Modified Plank Position (see exercises 5 and 6) with your hands and feet on the floor. Bring your right knee close to your right elbow. Hold for a count of five (if you can).[17]

                          Once you practice this a few times, you may be able to touch your elbow with your knee. Focus on trying to keep your body as parallel to the ground as you can without straining. Switch sides. Repeat three to five times.

                          10. Knee to Opposite Elbow Lifts

                          Complete the same steps as Knee to Elbow, but bring each knee to the opposite elbow instead of reaching to the same side.

                          In the beginning, you may only be able to bring your knee halfway across your body. That is a wonderful start!

                          Focus on keeping your body parallel to the ground. Working on decent form is far more important than how far your knee comes toward the center of your body or your chest.

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                          11. Three Legged Dog

                          Begin in a Front Plank or Modified Plank Position (see exercises 5 and 6). Raise your right leg straight up and behind you as high as you are able. Ideally, your leg may end up much higher than the rest of your body, or it may stay close to the same height.

                          Try to keep your hips squared. You may choose to keep your foot and ankle at a 90-degree angle or point your toes. Ideally, you want to create a line from your hands to the heel of your raised foot.[18]

                          Hold for a count of three to ten. Switch sides for your raised leg. Repeat three to five times as you can without causing strain.

                            12. Stargazer (Kneeling Side Plank)

                            Sit on the floor with both legs straight in front of you. Bend your right knee and rest your right foot to your left inner thigh. Place your right hand behind you. Raise your left hand high above you as you push your body up from the floor.

                            Straighten your left leg as you go up. Your weight will rest on your right hand and bent right knee.

                              Stargazer may sound like a balancing act, but you can place your feet comfortably so you do not feel as though you will topple. Hold for a count of three to ten. Switch sides. Repeat three to ten times.

                              Remember to lift your face and enjoy the view, especially if you choose to enjoy this exercise outside under the night sky!

                              Exercises to Avoid

                              Back pain does not need a new excuse to cause you discomfort as you work to heal. Remember to avoid these exercises as you recover from your lower back pain:

                              • Toe Touches
                              • Full Sit-ups
                              • Double Leg Lifts (Single Leg Lifts are beneficial if you are comfortable with doing them. Be sure to keep your back flat and level on the floor.)

                              Exercises that cause frequent or intense twisting motions are also best left for another time.

                              My Favorite Stretches for Relaxing the Back

                              Stretching is essential for building muscle strength efficiently. The combination of strengthening and stretching can help you create a wall of resistance against low back pain.[19]

                              For added interest, alternate your chosen back strengthening exercises with a few of these yoga-style stretches:

                              Moving Forward without Lower Back Pain

                              Getting started may be the hardest part of using lower back strengthening exercises to help you get rid of your discomfort. Once you have tried a couple and fallen over a time or two, you may begin to realize that these 12 exercises are not as daunting as you expected.

                              Start with 3 a day and rotate as you try the different exercises. You do not need to learn to do all of them to develop the strength that you need to minimize or eradicate your back pain. You only need to find a few that you enjoy and are willing to do regularly enough to retain the benefits of your hard work.

                              Choose two exercises per commercial during your favorite show. Pick one to do while you wait for your coffee to brew in the morning. Have one in mind to try when it is your turn to wait for the bathroom.

                              Create a challenge chart and put it next to the kids’ chore chart to keep you motivated. Have your friends help you decide on a reward for a goal that you set for yourself. What will your goal be? Perhaps, a pain-free weekend adventure with the kids!

                              Featured photo credit: Form via unsplash.com

                              Reference

                              [1] Medical News Today: Home remedies for fast back pain relief
                              [2] Better Health Chiropractic & Physical Rehab: 11 Secrets for Getting Rid of Back Pain
                              [3] Medline Plus: Taking care of your back at home
                              [4] National Institutes of Health: Yoga or Stretching Eases Low Back Pain
                              [5] SPINE-health: Exercise and Back Pain
                              [6] verywellhealth: Knees to Chest Raises
                              [7] PopSugar: No Need to Stand! Work Your Butt With These Floor Exercises
                              [8] Shape Magazine: 2 Glute Bridge Exercise Variations to Target Specific Results
                              [9] Hemmett Health: The Power of a Proper Plank
                              [10] PopSugar: Doing This Exercise For Just 3 Minutes a Day Will Put You on the Road to Tighter Abs
                              [11] India Times: 7 Surprising Benefits Of Doing the Plank Exercise Every Day
                              [12] Women’s Health Mag: How To Do A Side Plank Flawlessly
                              [13] My Health Alberta: Side Plank, Beginner
                              [14] Trainer: The Top 5 Upper Body Exercises For Women
                              [15] Fitnesslane: How to: Knee push ups
                              [16] American Association of Neurological Surgeons: Low Back Strain and Sprain
                              [17] Sassy Fit Girl: Plank Exercises
                              [18] Fitness 1440: Three Legged Dog
                              [19] Harvard Health Publishing: Daily moves to prevent low back pain

                              More by this author

                              Dr. Brent Wells, D.C.

                              Chiropractic doctor currently leading over 10,000 Alaskans to more active, pain-free lifestyles โ€“ without addictive drugs or invasive surgeries.

                              17 Morning Stretches That Will Jumpstart Your Body and Mind 12 Best Back Strengthening Exercises to Relieve Lower Back Pain These 13 Leg Stretches Will Prevent Pain and Injury During Exercise 7 Best Lower Back Stretches for Relieving Pain Simple Hacks on How to Relieve Neck Pain Fast (and Naturally)

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                              Published on March 11, 2021

                              7 Gentle And Effective Stretches for Back Pain

                              7 Gentle And Effective Stretches for Back Pain

                              Back pain can be a real pain in the butt—and no, not just in the figurative sense. If a back issue has ever debilitated you at some point in your life, then you surely know that back pain can radiate to many other different areas of your body. In fact, it can outright frustrate and stop you from carrying out most of your daily routines. However, you can help alleviate back pain by simply stretching.

                              Now, back pain doesn’t always necessarily arise out of traumas in case you’re wondering. While it certainly can, more often than not, it’s just from bad posture, sudden movements, and your body’s natural wear and tear cycle that will cause most of your back pain issues.

                              The great news is that the following 7 stretches for back pain can do wonders in getting yourself in shape once again and feeling greater than you ever did before.

                              Are you ready to try them out for yourself?

                              Note: If you’re unsure as to the nature of your back pain, it’s advisable to first consult with your physician before engaging in any of these stretches for back pain.

                              1. Supine Hamstring Stretch

                                Supine Hamstring Stretch

                                You may be wondering what the hamstrings have to do with your back. Well, just like your back pain can radiate to other areas of your body, many times, it’s problems with your hips and hamstrings that are at the root of most lower back pain.

                                Unfortunately, today’s society has most people sitting idle for most of any day and hunched over technological devices. As a result, this can cause your hamstring muscles to shorten over time. The extent to which they do so is then in direct proportion to how active you keep yourself.

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                                Therefore, as your hamstrings shorten and tighten, they will start to pull on the Ischial tuberosity (your “sitting bones”) which extends from the Ischium (the lower part of either side of your pelvis). This can cause a posterior tilt of your pelvis and lead to curvature and rounding of your spine. You will often feel the outcome of this process as lower back pain.

                                Hence, regularly stretching your hamstrings can reverse the posterior tilt in your pelvis (as the hamstrings lengthen) and improve your posture and any resulting tensions you may be experiencing in the lower back.

                                Steps:

                                1. You may want to grab yourself a yoga strap or a small towel to assist you in the stretch.
                                2. Lie flat and straight on your back with both legs firmly on the ground.
                                3. Bring your right knee in towards your chest and secure the towel or strap around the ball of your right foot.
                                4. As you lay back on the ground, grab both ends of your towel or strap with your right hand and gently pull to a gentle point of resistance.
                                5. Next, extend the bent leg straight and upright while keeping the other firmly on the ground and ensure your right foot is flexed pointing down towards you.
                                6. Inhale deeply through your nose and with each exhale, pull gently to your resistance point. You may opt to place your left hand onto your right knee to prevent the upright leg from bending.
                                7. Hold for a minimum of 10 deep breaths and repeat the process on the other side.

                                Bonus Tip: Don’t worry if you cannot extend your leg upright to 90 degrees! If your hamstrings are very tight, it’s absolutely normal. Just take yourself to your resistance point every time and keep your leg straight.

                                2. Piriformis Release Stretch

                                  Piriformis Release Stretch

                                  The Piriformis muscle in your body is another common back pain culprit located in your buttocks. This muscle attaches to your lower spine and its functions are to allow your hip to rotate your leg and your foot to turn outward.

                                  Just like your hamstrings, a tight Piriformis muscle can radiate up to your gluteal region and lower back. In some cases, you may develop Piriformis Syndrome where your sciatic nerve gets compressed by the tightening of the muscle.[1]

                                  The Piriformis muscle most often tightens as a result of bad posture as the Sacroiliac joints on either side of your pelvis start bearing uneven stress. It also shortens and tightens anytime you laterally rotate your thigh.

                                  To give you an example of this, if you have a regular habit of crossing your legs where one ankle rests on the opposite knee, then you could do yourself with the Piriformis release stretch.

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                                  Steps:

                                  1. Begin by lying flat on your back with your knees bent and feet on the ground.
                                  2. Bring your right knee in towards your chest and grab your right ankle with your left hand.
                                  3. Cross your right leg and place your right ankle across and below your left knee while ensuring your right foot is flexed pointing upwards.
                                  4. Once in position, lift your left thigh to 90 degrees as you lay flat on your back.
                                  5. Remain on your back and grab the top (or underneath) of your left knee with both hands while passing your right hand through the loop opening formed by crossing your legs.
                                  6. Breathe in deeply and as you exhale pull your left knee towards your body until a gentle point of resistance.
                                  7. Hold for a minimum of 10 deep breaths and repeat the process on the other side.

                                  Bonus Tip: For a deeper Piriformis stretch, you can use your right elbow to push and open your right leg further with each exhale.

                                  3. Child’s Pose

                                    Child’s Pose

                                    Nowadays, a very common back issue is bending down to pick up something and finding yourself unable to move afterward. This could most likely be indicative of a facet joint problem in your back as sudden muscle spasms pull your spine slightly out of alignment. Whether this is your cause or not, one of the popular stretches for back pain you can turn to is one of Yoga’s all-time favorites![2]

                                    Just like a fetus, Child’s pose naturally curves your spine to release your lower back muscles and re-align you by stabilizing your core muscles. Besides your lower back, you’ll also be able to release tensions in your shoulders, chest, hips, inner thighs, knees, and ankles. Talk about a stress buster! Don’t be surprised if you also manage to grab yourself a sound night’s sleep afterward.

                                    Steps:

                                    1. Come down to the floor onto your knees.
                                    2. Sit back on your heels and open your knees slightly beyond hips-width apart.
                                    3. Inhale deeply through your nose and elongate your spine.
                                    4. As you exhale, start lowering your upper torso and slide your arms out in front of you until your forehead touches the ground.
                                    5. Keep sliding your arms out in front of you until you feel comfortable in the position or until you feel a comfortable elongation in your tailbone.
                                    6. Given this is a restorative pose, you are free to hold it for up to 3 minutes.

                                    Bonus Tip: You can tuck your arms in by the side of your body if it feels more comfortable to you. For a deeper stretch, you may also open your knees out wider.

                                    4. Side Bend

                                      Side Bend

                                      Any postural imbalance you develop over the years can build up stress in your lateral back muscles and hips. If you’re one to sit crouched at a desk all day, then your bad posture is likely causing your lateral back muscles to shorten and feel tighter. As a result, you may at times feel like your upper torso is merging deeper into your hips.

                                      Aside from back pain from postural imbalance, tight lateral back muscles can also constrict your lungs’ full breathing capacity. Incorporating a side bend in your daily routine, therefore, will not only relieve your posture and the flexibility of your spine but can also give you many other benefits from improved breathing down to relieving constipation.

                                      Steps:

                                      1. Stand tall with your feet slightly apart with your arms relaxed by your side.
                                      2. Keep your palms facing down and bring your right arm straight up in line with your shoulder.
                                      3. Turn your palm facing upwards and bring your right arm vertically overhead.
                                      4. As you exhale, bend your upper body to the left and slide your left arm down the leg as you do so.
                                      5. Hold the stretch for a count of 30 seconds.
                                      6. As you inhale come back into a neutral position and repeat the process on the other side.

                                      Bonus Tip: Here’s some added motivation for you! This pose can also contribute towards toning your abdominal muscles and can reduce accumulated fat at the waist![3]

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                                      5. Sphinx Pose

                                        Sphinx Pose

                                        This is one of the most popular stretches for back pain! If you have a habit of slouching, then your lower back likely is not feeling too great as it bears constant unnecessary stress to keep your body in balance.

                                        Luckily, the Sphinx pose can do wonders to relieve any tension and consequent pain you may be feeling. The gentle back bending nature of this pose is very therapeutic to your entire back as it can also lengthen and strengthen your spine. In fact, this pose is so therapeutic that it goes beyond muscular tensions!

                                        If you suffer or know someone who suffers from a herniated or bulging disc, then you may want to add Sphinx Pose to the treatment plan.[4] This backbend tends to decompress the spine and can be very effective in pushing a bulging disc back into place.

                                        Remember, consult your physician before trying this alone, especially if you have any spinal injuries not caused by muscular tensions.

                                        Steps:

                                        1. Lie on your belly with your legs side by side and your tail bone pointing down towards your heels to protect your lower back.
                                        2. Rotate your inner thighs inwards while keeping your tailbone pointing down.
                                        3. Bring your elbows in line and under your shoulders and place your forearms on the ground parallel to each other.
                                        4. Inhale and lift your upper torso into a gentle backbend while firmly pressing into your palms.
                                        5. Ensure your chest and abdomen are off the ground and elongate the neck to bring the ears away from the shoulders.
                                        6. Hold for a count of 10 deep breaths while gazing upwards.

                                        Bonus Tip: In Yoga, the Sphinx pose helps open up the “heart chakra” (energy point). This can ease any feelings of depression you may have and enhance your feelings towards greater self-love.

                                        6. Reclined Spinal Twist

                                          Reclined Spinal Twist

                                          Ever squeezed a sponge or a wet towel before? Well, just like the above, the reclined spinal twist feels great and does wonders in decompressing and elongating your spine as well as releasing the lower back. Not only that, but your digestion also stands to improve as the twisting movement expels toxins from within your digestive organs!

                                          Given this pose involves a twisting movement of the spine, it would be best to avoid it if you have a spinal injury.

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                                          Steps:

                                          1. Lay flat on your back with both arms by your side.
                                          2. Pin your right shoulder to the ground and open your right arm out to the side.
                                          3. Bring your right knee in towards your chest and grab the exterior of the right knee with your left hand.
                                          4. Inhale and elongate the spine and with the exhale bring your left knee down to your left side while ensuring your upper body and right shoulder are pinned to the ground.
                                          5. Hold for a minimum of 10 deep breaths and repeat on the other side.

                                          Bonus Tip: Go gently! If you feel any pins and needles or burnings sensations while in this pose, gently bring yourself out of the stretch.

                                          7. Happy Baby Pose

                                            Happy Baby Pose

                                            There’s a reason babies are so happy in their prams. After all, who wouldn’t be with vital organs, an enhanced mood, flexible hips, and a strong pelvis to support the spine? Happy Baby Pose ticks many boxes and especially the one about releasing any lower back pain you may be experiencing. This pose does so by strengthening your lower back muscles and realigning your spine.

                                            Given you need to reach your toes for this one, you may wish to have a strap or towel handy to assist you.

                                            Steps:

                                            1. Lie on your back and bring your knees in towards your chest.
                                            2. Grab your feet from the edges or each one of your big toes. If you can’t reach your feet, then use the strap or towel to make a loop around your feet.
                                            3. Now open your knees hip-width apart and raise the knees as far up your body as you can while lifting the feet upright.
                                            4. Settle each ankle above each knee and flex the feet to be pointing down towards the ground.
                                            5. Hold for a minimum of 10 deep breaths or up to 60 seconds.

                                            Bonus Tip: This pose is called Happy Baby Pose for a reason. Its anxiety-busting and energy-boosting benefits will make your mind take you back to childhood.

                                            Takeaway

                                            So, there you have it, seven gentle and effective stretches for back pain. Granted tensions can be a nuisance at times, but with the above stretches for back pain, you have the ability to make your body work for you. If you wish to gain longer-term benefits and prevent any unnecessary pain from arising, then it’s strongly suggested you make the above a daily ritual.

                                            Besides back pain, you have a ton of other stress-busting and wellness benefits to gain from and look forward to. Just pick your favorite pose from the list above or even better assign all of the above 7 poses to each day of the week. I promise you, they won’t take you longer than 5 minutes a day.

                                            Ask yourself, is 5 minutes a day of self-care worth preventing a few weeks, months, or years of chronic unnecessary back issues? I’m sure you’ve already got your answer. So, get stretching!

                                            More Stretches for Back Pain You Can Try

                                            Featured photo credit: Conscious Design via unsplash.com

                                            Reference

                                            [1] WebMD: Piriformis Syndrome
                                            [2] Very Well Health: Yoga for Back Pain
                                            [3] Easy Ayurveda: Ardha Kati Chakrasana
                                            [4] How to Cure: Yoga for Herniated Disc

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