5 Simple Exercises to Relieve Back Pain at Home

Here are five simple exercises you can do at home to help relieve back pain:

1. Cat-Cow Stretch

  • How to Do It:
    • Start on your hands and knees in a tabletop position.
    • Inhale, arch your back (Cow), and look up.
    • Exhale, round your back (Cat), and tuck your chin.
  • Duration: Repeat for 30 seconds.
  • Benefit: Improves flexibility and relieves tension in the spine.

2. Child’s Pose

  • How to Do It:
    • Kneel on the floor and sit back on your heels.
    • Reach your arms forward and lower your forehead to the ground.
  • Duration: Hold for 30 seconds to 1 minute.
  • Benefit: Stretches the lower back and promotes relaxation.

3. Knee-to-Chest Stretch

  • How to Do It:
    • Lie on your back with knees bent.
    • Bring one knee to your chest, holding for 15-30 seconds, then switch legs.
  • Duration: Repeat 2-3 times for each leg.
  • Benefit: Relieves lower back tension and stretches the hips.

4. Pelvic Tilts

  • How to Do It:
    • Lie on your back with knees bent and feet flat on the floor.
    • Flatten your lower back against the floor by tightening your abdominal muscles.
    • Hold for a few seconds, then release.
  • Duration: Repeat 10-15 times.
  • Benefit: Strengthens the core and alleviates back pain.

5. Seated Forward Bend

  • How to Do It:
    • Sit with your legs extended in front of you.
    • Inhale, lengthen your spine, then exhale as you reach towards your toes.
  • Duration: Hold for 15-30 seconds.
  • Benefit: Stretches the hamstrings and lower back.

Conclusion

Incorporating these exercises into your routine can help relieve back pain and improve flexibility. Always consult a healthcare professional before starting any new exercise program, especially if you have chronic pain.

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