80% of human being who can still live for 50 years must have had back pain at least once during his/her life. Your back is one part of your body that supports your main activities, such as walking, bending, turning around, etc. When it comes, back pain will affect most of your daily activities and productivities. One of the best ways to get rid of back pain is by having exercise for back pain relief. Keep on reading…

What Causes Back Pain

Most back pain cases caused by bad muscle flexibility. Your back bone is supported by many other muscles, such as abdominal, back, calves and waist. When one of these muscles get problem, this will affect all of the other muscles, which at the end will give you a back pain problem.

The decrease of muscle flexibility is caused by the lack of exercise. That’s why, the reasonable way to solve the problem is by having a good exercise. Exercise for back pain relief is designed to increase muscles and back joints flexibility. This exercise will strengthen weak muscles, especially abdominal, gluteus and back muscles. Exercise for back pain relief would also stretch certain muscles such as back and hamstring which could have been shortening.

Group Of Exercise For Back Pain Relief

General exercise

Including in this group is yoga asana. Practicing yoga would increase muscle strength and flexibility. Cobra pose (bhujangsana), downward facing dog (adho mukha svanasana) and simple twist (bharadvajasana) are several yoga poses that can relief your back pain.

Pilates, which is focusing in core strength, back bone and breathing system, is another good exercise for back pain relief. Pilates teaches you to stand on the precise balance point, to sit with straight back bone and straight shoulder, and to breathe with diaphragm. With right body posture, right breathing system and flexible muscles, your back pain problem will be relieved.

However, both yoga and pilates must be done under the supervision of an experienced instructor. Only by having correct movements in these exercises, you can get the benefits of back pain relief.

Swimming in the warm pool can give a relaxation effect and increase blood circulation, which make swimming one of good exercises for back pain relief. If you can’t swim, walking in the water can have the same effect too.

Muscle exercise for back pain relief

Do these exercises to strengthen your back muscles, and other muscles that support your back. Repeat each exercise in 3 sets, 8-15 repetitions per set.

Pelvic Tilting

Lie on your back, and bend your knees. Put both hands besides your body. Slowly raise your lower back from the floor so that it don’t touch the floor, while at the same time keep your butts and feet still on the floor. After that, return to starting position and repeat the exercise.

Sit Up

Sit down with your knees bended. Raise your arms straight ahead, then slowly lower your back until your head touch the floor. While doing this, keep your arms straight ahead. Return to starting position, and do repetitions.

Back Extension

Now lie upside down with legs straight. Rest your arms beside your body. Slowly raise your upper body until your shoulder leave the floor. Keep your neck relaxed, and your sight to the floor. Return to starting position, and do the repetitions.

Dog Pose

Take a crawl position with straight back. Curl your back up while pulling in your stomach. Then take your back down, and curl it down. Return to starting position, and repeat the exercise.

Stretching exercise for back pain relief

Or…when you don’t have much time for these exercises, try these stretching exercises twice a day, after wake up in the morning, and before you go to bed in the evening.

Stretching #1

Lie on your back. Bend your right knee and pull it with both arms to your chest. Hold it for 8 seconds, then do the same with your left leg.

Stretching #2

Stand up and bend your right knee to the back. Hold the back of foot with your right arm, and pull it to your hamstring. Keep your body straight while doing this. Hold it for 8 seconds, and do the same with your left leg.

Stretching #3

Sit down and raise your arms straight to the back, fingers gathered. Stretch both arms straight on your back until you feel your back stretching. Hold the position for 8 seconds.

Some Resources for Back Pain Relief

Stretching #4

Sit down and bend your knees until both soles meet. Hold the back of the feet with your arms. Then slowly move your upper body ahead approaching your feet until you feel your back stretching. Hold the position for 8 seconds.

Back Pain Free Pillow

For you who often traveling, or spend most of the time in front of computer or working desk, try this back-pain-free pillow to reduce back pain risks.

Neck Travel Pillow, Memory Foam Travel Pillow. Cervical Pillow to Relief Neck Pain, Stiff Neck & Neck Injury. Contour Neck Pillow for Travelers, Office Workers, Computer Users
For habitual neck pain sufferers: Being sitting down for long hours and/or sleeping on the wrong position can result into neck pain and stiffness that cause great discomfort all morning long and can become a chronic condition that may even lead to severe physical problems. Frequent travelers, business people, office workers, drivers, workstation users, students and reading lovers can find a great allied on the Neck Travel Pillow.

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