If you are experiencing back pain, gentle exercises, and stretches can help. But not all exercises are good for pain relief.
If you have an achy back, these 5 trainer-approved exercises are gentle, low-impact, and no-equipment. They help keep your body mobile and active, but won’t strain the pain-prone areas.
Back pain is a nagging part of our modern life.
An office chair that’s comfy but leans forward or a cushiony couch at home that sinks may be a place of comfort, but it doesn’t contribute to back pains.
Whether you’ve been sitting for too long or doing too many reps on sit-ups and crunches, you could be suffering from a major back ache.
The fix? Incorporating a back pain stretch plan that can help strengthen the core and spinal stabilizing muscles and ease back aches.
1. Deep Squat and Mobility Flow
Squat as deeply as you are able to while keeping your back straight and your heels on the floor.
Once in the deepest position of your squat, place your hands near your feet and slowly straighten your legs, as if you are standing up.
Your hands should remain on the floor as you straighten your legs, leading to a stretching sensation in your hamstrings, spine, and hips.
After holding the stretch for just a few seconds, fully stand up and repeat the movement 10 times, aiming for more depth and mobility with each repetition
2. Cat and Cow
Place both hands and both knees on the ground.
Allow your low back to sag as you extend your head and neck upward.
Hold this position for 30 seconds, then reverse the motion by arching your back and tucking your chin into your chest.
Now, hold this position for 30 seconds.
Repeat this pattern until you have completed 4 reps in each direction. Perform this series once per day
3. Torso Rotation
Start on your back. Place both your feet hip-width apart on the floor and make sure your knees are pressed against each other, and that each heel is touching the other.
Lay your arms out by your sides so that they form a T with your entire body. The harder you press your palms into the floor, the greater your stability will be.
Squeeze glutes, brace abs, and slowly bring your legs up, led by your left knee, to the side. Your legs will be at a 45-degree angle, with your right leg on top. You should be twisting at your torso and feel a stretch in your lower back and glutes.
Bring your legs as close to the ground as you can without letting your thoracic spine or hips come off the ground. Once your hips are off the ground, the stretch is minimalized and not as effective.
For even more of a challenge, try to keep your tailbone and right shoulder touching your mat as well!
After staying here for at least 30 seconds, do it on the opposite side to complete this amazing side stretch!
4. Wall Angel
Place your head, back, buttocks, and heels against a wall. (Your neck should be in the “chin tuck” position throughout the exercise)
Next, place your arms and the backs of your hands on the wall in a “W” position (as if your arms are making a “W”).
Maintaining this shape, attempt to slide your arms up and down the wall as far as you can without losing contact with the wall. Throughout the motion, the back of your head, your whole back, your buttocks, your heels, your elbows, and your hands should all remain in contact with the wall
5. Wall Squat
Start by standing in front of a wall, pressing your back against it.
Keep your feet shoulder-width apart and lower yourself until your knees are bent at a 90-degree angle. Don’t let your knees pass your toes.
Distribute your weight evenly between your feet and create stability. Keep your back straight and avoid curbing your lower back. Engage your core, and hold the static position for 30-60 seconds.