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Fitness Tips

5 Back Pain Exercises that Will Change Your Life

Nothing worse than having a sore back. The ache that comes with a bad back can be distracting at best and debilitating at worst. 

Looking for a way to recover from that injury or ailment. First, make sure your doctor says it’s okay for you to start exercising your back especially if it’s injury-related. 

Start your regiment slowly and don’t push your back too hard. You do not want to reinjure or aggravate the injury you already have. 

If your back is ready for some stretches to help ease your discomfort try one (or more) of these back pain exercises. Read on to learn how to stretch your back and get it feeling better in no time. 

1. Hamstring Stretches

In this exercise, you will stretch your hamstring which is part of the back of your leg. You might wonder how stretching your leg will help your back. 

The hamstring runs from the back of the pelvic bone to the back of the knee. It helps you to stand upright.  Poor posture can cause lower back pain. 

There is a connection between a tight hamstring muscle and lower back pain. 

Lay on the floor on your back. Press your lower back into the floor. Raise one leg in the air to 90 degrees. Place your hands around the back of your leg and hold until you feel a stretch in the hamstring. 

Try to hold this position for 30 seconds and repeat several times with alternating legs. 

2. Bird Dog Stretches

This exercise, the bird dog stretch, is another exercise that’s very good for the lower back. Start by getting on the floor on all fours. Don’t allow your back to sag. Keep it flat and even. Extend one leg out behind you and hold. 

When the leg is extended, be careful to not lose the straight back position. For an added challenge, when the leg is lifted, also extend the opposite arm. Hold the position for at least 5 seconds. 

Repeat and alternate legs 8 to 12 times. 

3. Knee To Chest, Knee To Chest

This exercise is exactly as it sounds. Start by lying with your back on the floor. Bend your knees. Keep your lower back pressed into the floor. 

Raise one leg up with the knee continuing to stay bent. Bring the knee up towards your chest. Remember, to keep the back pressed into the floor as the knee is coming up. 

Once the knee is at the chest, hold for 15 to 30 seconds. Repeat by alternating knees up to 4 times on each leg.

4. Press Up Extensions

The press-up back extensions is another great stretch for the lower back muscles. 

Start by laying on the floor on your stomach. Support your body by placing your forearms at your sides with your elbows under your shoulders. Use your forearms and slowly push your upper body upward. 

Once you feel the stretch in the lower back, hold the position for 15 to 30 seconds. Repeat up to 4 times. 

5. Bridge Stretch

Start this exercise by laying on the floor on your back. Bend your knees and have only your heels touching the floor. 

Press your heels into the floor and raise your hips upwards. As you are lifting your hips, squeeze your buttock muscles. You should also feel the stretch in your lower back. 

Once you have your hips up and your body is in a plank position, hold it for 6 to 8 seconds. Slowly lower your hips back to the floor. Rest for 6 to 8 seconds then repeat the stretch 8 to 12 more times. 

Back Pain? Try These Back Pain Exercises

If your back has been bothering you, try one (or more) of these back pain exercises to help alleviate the aches you are feeling. 

Come to our Las Vegas gym and workout with one of our specialized trainers to help get your back and the rest of your body in tip-top shape. 

Contact us today for information about our gym and learn how we can help you get a healthy body.