3 Daily Exercises to Help Ease Back Pain

3 Daily Exercises to Help Ease Back Pain

ExecutiveChronicles.com | 3 Daily Exercises to Help Ease Back Pain | Did you know that around 8% of American adults experience chronic back pain? Back pain is one of the most common conditions in the world. It is so common that Americans miss around 83 million days of work each year due to lower back pain.

If you are someone that experiences chronic back pain, there are things you can do to make it better. By taking the time to stretch every day, you can strengthen your back muscles and ease back pain.

Keep reading to learn about 3 daily back stretches to help reduce your back pain.

  1. Child’s Pose

One of the best daily exercises to reduce back pain is child’s pose. Child’s pose is a yoga pose that consists of stretching your glutes, thighs, and back.

Here is how to do child’s pose:

  1. Place your hands and knees on the ground
  2. Shift your weight backward and allow your glutes to rest on the back of your calves
  3. Place your stomach on your thighs
  4. Lower your head down between your arms

Once you are in the correct position, hold the pose for at least one minute. This pose should be relaxing and should not be painful.

  1. Glute Bridges

Glute bridges are the perfect exercise to help stretch and strengthen your back muscles. Glute bridges mainly strengthen the glutes, which are essential to supporting the lower back.

Here is how to do a glute bridge:

  1. Lay on your back with your feet flat on the floor
  2. Place your arms by your side
  3. Lift your glutes off the ground using your feet as support
  4. Hold the pose 10 seconds and then lower back down

When doing glute bridges, you should aim to do at least 10-15 repetitions of the exercise. If you prefer, you can hold the bridge instead of doing repetitions.

  1. Knee to Chest Stretch

If you want to stretch out your lower back, another great exercise to try is the knee to chest stretch. This exercise stretches your back, hips, thighs, and glutes.

Here is how you do the knee to chest stretch:

  1. Lay flat on your back with your arms and legs on the ground
  2. Grab one of your legs below the knee
  3. Pull the knee in towards your chest
  4. Hold for 30 seconds
  5. Lower your leg back to the ground
  6. Repeat the same stretch with the other knee

While doing this exercise, remember to breathe deeply. You can continue to deepen the stretch while breathing. If you are unable to reach your leg, you wrap a towel around your knee and pull it towards your chest.

If you are still experiencing pain after practicing this stretch daily, you may be an ideal candidate for minimally invasive spine surgery.

Are You Ready to Ease Back Pain?

Back pain is a major issue in the United States, but with some daily stretching, you can ease back pain. If you are experiencing back pain, try out these stretches to see if they help. If they don’t, it may be time to see a doctor.

Did you enjoy reading this article on back exercises to relieve back pain? If so, be sure to check out the wellness category for more similar advice.