Advertising
Advertising

15 Simple but Powerful Back Exercises to Ease Stiffness and Lower Back Pain

15 Simple but Powerful Back Exercises to Ease Stiffness and Lower Back Pain

Almost every single person on this planet has experienced some sort of back pain, whether it be in their lower, middle, or upper back. I can tell you those who have had it bad will bear witness to the horrific pain that can come with any kind of back pain. Some might become so desperate that they’ll resort to options such as surgery. Ouch!

But what if I can help you without doing something so drastic? What if you found that back exercises or stretching might be the one thing that actually helped?

Read over this list of fifteen exercises that will help ease your back pain.

1. Inversion Table

inversiontable2

    Inversion tables are an excellent piece of equipment that will help stretch your back to a different kind of level. They use the pull of gravity to assist in stretching your spine. If you are experiencing any kind of back pain, an investment in one of these might be your answer.

    2. Cobra Stretch

    cobrastretch

      Cobra stretches can be performed anywhere you feel comfortable and that has plenty of floor space. Cobra stretches have relieved many people’s back pains and continue to help those who are looking for relief. Always make sure you keep your feet together and go as high as possible with your shoulders.

      Advertising

      3. Lower Back Twist

      lowerbacktwist

        Lower back twists are an easy stretch to perform. These twists help with stretching your Gluteus Maximus muscles as well as your lower back. When performing this stretch, make sure to not lift both shoulders off the floor while you are bringing one of your legs across your body onto the other side.

        4. Lying Lower Back Stretch

        lyinglowerbackstretch

          The lying lower back stretch is a great stretch for this area of your back. Use your hands to pull your knees in and up to your chest. Don’t worry if your lower back comes off the floor. Hold your position at the top for a good 15 to 30 seconds, then release.

          5. Fitness Ball Wrap

          fitnessballwrap2

            Using a large fitness ball, you will be performing the fitness ball wrap. This stretches your back the other way and you will soon discover how effective it is and how much relief it gives you! Stay as long as you feel like while your body wraps around the top of the fitness ball.

            6. Lying Static Leg Raise

            Advertising

            lyinglegraise

              The lying static leg raise helps with the lower back by placing more pressure on the back from a vertical standpoint. You will find this to be very comfortable and relieving. If you’ve had a tough day at work and your back is aching a bit, have yourself do the lying static leg raise for 15 to 20 minutes.

              7. Hyperextension Machine Stretch

              hyperextmachinestretch

                This stretch is very similar to the large fitness ball wrap. Instead, however, you will be using a hyperextension machine that can be found at your local gym. Get on one and slowly lower yourself until you feel a full stretch in your lower back. Stay locked in this position for 15 to 30 seconds.

                8. Glute Stretch

                glutestretch

                  When you pull your foot underneath the knee of your other leg, you can then start pulling both legs towards your chest. This will help give you a greater stretch in your glutes area and your lower back. Hold this position for fifteen to thirty seconds, then release.

                  9. Deadlifts

                  Deadlift

                    Deadlifts are an excellent exercise to use for strengthening your lower back and many more other muscles. However, if you’re already experiencing lower back pain, I advise you to go light with these exercises so as to not aggravate your lower back. Keep your back straight at all times throughout the whole movement.

                    Advertising

                    10. Ab and Rope Crunches

                    cablecrunch

                      Sometimes, lower back pain may be caused by muscle imbalances in the core area. This type of lower back pain may be relieved by strengthening weak abdominals, which serves to counteract the strong muscles in the back. Crunches and rope crunches are some of the best exercises to strengthen the core and help start supporting your lower back.

                      11. Hyperextension on the Fitness Ball

                      1010-back-extension

                        If you don’t have a gym membership and you’d prefer doing this stretch at home, grab a large fitness ball and lay on your stomach. Start by placing both hands behind your head and lowering your shoulders. Stop once you feel a full stretch and then engage your lower back, bringing yourself back up again. You can use this stretch as a back exercise as well by doing more repetitions.

                        12. Hyperextension Exercise

                        hyperextensions

                          An excellent lower back exercise, this exercise alone can help you create a stronger lower back. If you have a weak back, I advise you start performing this exercise right away. Just like the hyperextension on the large fitness ball, you will be going down until you feel a full stretch. You may increase the intensity by holding a dumbbell in your hands.

                          13. Pelvic Thrust

                          Advertising

                          Pelvic-Thrust-2

                            Start by having your entire back flat on the floor. Bend your legs and have your feet come in next to your hamstrings. Push up with your legs and thrust your pelvis out. To increase the intensity of this exercise, place and hold some weight on top of your thighs.

                            14. Less Sitting and More Breaks

                            lesssitting

                              Sometimes prevention is the key and this can certainly apply to lower back pain. Many people’s lower back pain can be traced all the way to the amount of sitting they do each day. According to U.S. News, 86 percent of Americans sit for 13 hours a day. That’s a lot of sitting, and if by chance you are going to sit for that long, I urge you to take as many breaks as possible from it.

                              15. Helpful Back Belts

                              back_pain_belt

                                I can’t lie, belts have been a strong factor in relieving my lower back pain. If you’re into fitness, sit down a lot, or have a physical job, I advise you to look into a belt that may help relieve the tension on your lower back. Support it and it will support you back.

                                Your Three-Step Plan to a Better Lower Back

                                1. Before beginning any exercise regimen or trying out a new string of stretches, please book an appointment with your chiropractor or doctor first. It is very important that you be looked at by a professional and have them explain to you the proper procedure in doing each back exercise or stretch. You don’t want to injure yourself even further because that may only cause more pain in your lower back.

                                2. Pick two or three points in this article and stick to them only. The last thing you want to do is try to perform each exercise or stretch and do each one of them poorly. Remember, each exercise or stretch takes time to master, as well as a lot of practice. After becoming good at a set of three things, gradually add more if needed.

                                3. It’s not about more. It’s about how much is needed. Just because you have lower back pain doesn’t mean you have to do a huge amount of stretches and exercises for it. That can do more damage than good and it can become counterproductive. Many times your back is already stressed and causing more stress to it by performing stretches and exercises can never be good. Give yourself a break, stop doing what you know that’s causing your lower back to ache, and prevent bad habits causing it to ache in the first place.

                                Featured photo credit: John Carleton via flickr.com

                                More by this author

                                15 Simple but Powerful Back Exercises to Ease Stiffness and Lower Back Pain 6 Tips on Seeing your First Six Pack Abs 25 Ways to improve Online Content 25 Ways to Improve Online Content

                                Trending in Fitness

                                1 5 Fitness Tips That Will Help You Start the New Year 2 15-Minute Morning Yoga Routine for Beginners 3 10 Lower Body Workouts Anyone Can Try at Home 4 10 Simple Morning Exercises That Will Make You Feel Great All Day 5 Lose Stomach Fat Fast With These 10 Diet Hacks

                                Read Next

                                Advertising
                                Advertising
                                Advertising

                                Last Updated on July 5, 2019

                                5 Reasons Why You Should Always Be Yourself

                                5 Reasons Why You Should Always Be Yourself

                                When it comes to being yourself, there can be a lot of pressure from the outside world as it tries to influence who you are. Living in a society that is constantly developing, it’s important for you to always be yourself from the inside out. When you deeply know yourself and the boundaries that you have set, you are more likely to experience a fulfilling and rewarding life. Without knowing yourself and establishing those boundaries, you can easily be pushed around and end up on a dirt path.

                                “Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it” – Matthew 7:13-14

                                You have the option of taking the path that is broad or taking the path that is narrow. You can either conform to what life wants you to be, or have the courage to remain true to yourself throughout the years. It’s definitely a challenge to have a strong sense of self when we are constantly getting distracted and being influenced by the media and society’s way of life. But if you want to reach your fullest potential in life, it all starts with being yourself.

                                Advertising

                                Why should you always be yourself?

                                Because you will:

                                1. Live in alignment with your values and beliefs. Being yourself is all about knowing what you believe in and the values that you live by. When you are not yourself, you will take on the values and beliefs of others. This is when you start conforming to other people’s expectations and way of thinking. When you know your values and why you do what you do, you will live according to your own values and beliefs.
                                2. Establish your own identity. When you are able to have a solid foundation of being you, you are establishing your own sense of identity. No matter what happens in your life, you will always know who you are. There will be times where you may feel lost or distracted, but if you have your own identity you’ll be able to get back on the right path. Without establishing your own identity, you may easily conform and lose yourself.
                                3. Build courage. It takes a great amount of courage when you decide to take the path that goes against the crowd. The reason why the majority of people take the broad path is because it’s easy. It’s easy to just follow the crowd. It’s more of a challenge when you stay true to yourself and establish your own identity. This challenge of always being yourself takes courage and inner strength. No matter what comes your way, you’ll know how to handle it.
                                4. Establish boundaries. When you are always yourself, you know what your limits are and the boundaries that you have set for yourself. When people cross your boundaries, you will know. But if you don’t establish boundaries, people may very well walk all over you and take advantage of you. If you are always yourself and you establish boundaries, you are more likely to be aware when people start taking advantage of you. Create and establish your boundaries.
                                5. Find focus and direction. When you are always yourself, you are more likely to have focus and direction in your life. Imagine someone who is constantly conforming to other people’s expectations. Do you think this person has focus and direction? I don’t think so. When you stay true to who you are, you are more likely to know the goals you want to accomplish and how to go about accomplishing them. You are able to stay focused and know which direction to take in order for you to accomplish your goals.

                                No matter what you experience in life, the only person that will always remain constant is you.

                                Advertising

                                Featured photo credit: María Victoria Heredia Reyes via unsplash.com

                                Advertising

                                Advertising

                                Read Next