10 Simple Exercises to Prevent Back Pain

Back pain is an annoying condition that happens to all of us from time to time. Although rare, back pain can sometimes be caused by serious reasons, but most of the time, it does not have a serious cause. That’s why we want to tell you about simple exercises that can relieve your back pain. Keep reading and learn these exercises with practice.

Take Time for Action

You may not always be able to make time to exercise , but exercise has been proven to help prevent back pain. If you do just 15 minutes of back exercises three times a week, you’ll go a long way toward strengthening your back, neck and shoulder muscles. You will also become more flexible and you will soon notice a reduction in back pain. The exercises in the images are specifically designed to prevent back pain. It’s still a good idea to talk to your doctor before starting a new exercise routine.

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Exercises to prevent back pain

1- Ankle pumping exercise

To perform the ankle pumping exercise, follow these steps:

  • Lie on your back.
  • Slowly pull your feet towards you and let go.
  • Repeat the movement 10 times.

2- Heel sliding exercise

To do the heel slide exercise, do the following

  • Lie on your back.
  • Bend one leg and bring the heel of your foot as close to your hip as possible without lifting it off the floor.
  • Hold for 5 seconds, then slide back to starting position.
  • Repeat the movement 10 times.

3- Pelvic tilt exercise

To exercise the pelvic tilt, do the following:

  • Lie on your back on a flat surface and bend your knees.
  • Lift your waist slightly so that the soles of your feet are on the ground.
  • Hold for 10 seconds and relax and return to the beginning.
  • Repeat the movement 5 times.

4- Exercise of pulling the knees to the chest

To do the knees-to-chest exercise, follow these steps:

  • Lie on your back and bend your knees.
  • Then pull your knees towards you. Make sure your back is straight in this position.
  • Wrap your arms around your knees and hold for 5 seconds, then return to the starting position.
  • . Repeat the movement 5 times.

5- Squatting against the wall (wall squat) exercise

To do the wall squat exercise, follow these steps:

  • Stand with your back against the wall.
  • Then bend your knees, take a step forward and get into a sitting position as you move your back down.
  • Hold in this position for 5 seconds. Make sure your hip area is parallel to the ground.
  • Slowly straighten your legs and return to a standing position.
  • Repeat the movement 10 times.
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6- Hamstring stretching exercise

To do the hamstring stretch exercise, follow these steps:

  • Lie on your back. Keep your hands behind your knees and lift one leg up.
  • Keep your leg straight until you feel a stretch in the large muscle (hamstring) at the back of your thigh.
  • Wait about 20 seconds. Then return to the starting position, relax and
  • Do the same stretch on your other leg.
  • Repeat the movement 10 times.

7- Piriformis exercise

To do the piriformis pull-up exercise, follow these steps:

  • Lie on your back and bend your knees.
  • Cross one leg over the other.
  • Pull your lower leg toward you behind the knee until you feel a stretch in your back.
  • Hold for 20 seconds, return to the start and do the same stretch on the other leg.
  • Repeat 10 times in total.

8- Pelvic muscle exercise

To exercise the pelvic muscle, follow these steps:

  • Lie on your back and bend your knees.
  • Put your arms back. Open your legs shoulder-width apart.
  • Slowly lift your hips off the ground, but do not arch your back.
  • Keep your body at an angle that can form a straight line from your shoulders to your knees. You can get support from your arms.
  • Hold for 5 seconds and slowly lower your hips.
  • Repeat the movement 5 times.

9- Leg lift exercise

To do the leg raise exercise, follow these steps:

  • Stand facing the ground on your hands and knees.
  • Keeping your body tense, extend one leg back.
  • Wait 5 seconds and return to the beginning. Then do the same on the other leg.
  • Repeat the movement 5 times.
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10- Balancing exercise with a Pilates ball

To do a balancing exercise with a Pilates ball, follow these steps:

  • You will need a large pilates ball for this exercise.
  • Place your stomach on the ball.
  • Then, using your hands, move forward until the ball is under your legs.
  • Repeat the movement 5 times.

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