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5 Exercises to Reduce Back Pain

Back pain and more commonly lower back pain is very common and can happen to anyone for any number of reasons. There are many ways you can strengthen and bulletproof your back against unwanted aches and pains. With this in mind, below you will find 5 exercises/stretches that will help reduce lower back pain. Even if you don't currently have any issues, incorporating these into your exercise routine may prove beneficial…

Single Knee to Chest Stretch

  • Lie on your back with your legs extended and back straight. Keep your hips level and your lower back down on the floor.

  • Bend your right knee and hug your knee towards your chest, placing hands on your right leg. Then breathe deeply and hold this position for 10-30 seconds. Now, relax and lower the knee to the starting position and repeat on the opposite side.

Reclining Spinal Twist Pose

  • Lie on your back with your legs stretched out onto the floor.

  • Bend your right knee up, keeping your foot on the ground.

  • Lower the knee toward the ground on the opposite side of your left leg, letting your right glutes lift up off the floor.

  • Keep both shoulder blades on the floor. Allow your right knee to float above the floor if drawing it all the way to the floor causes your right shoulder blade to lift off the floor.

  • Place your opposite hand on top of your knee to gently stretch it further.

  • Relax and breathe here for about 30 seconds. Then roll back onto your back and stretch both legs back out onto the floor for a few breaths.

  • Switch legs and repeat.

Child's Pose

  1. Kneel on the floor or on a yoga mat and sit back on your heels with your arms at your sides.

  2. Slowly bend forward so your stomach touches your thighs. Try to keep your buttocks against your heels, but don’t stress if that’s not possible.

  3. Extend your hands out in front of you with your palms down and rest them on the mat or the floor.

  4. Relax your neck and let your forehead gently rest against the ground or mat.

  5. Allow your entire body to relax as you close your eyes and breathe. Stay in this pose for as long as you feel is necessary.

  6. Slowly return to the seated position.

Bird Dog

  1. Begin on all fours in the tabletop position.

  2. Place your knees under your hips and your hands under your shoulders.

  3. Maintain a neutral spine by engaging your abdominal muscles.

  4. Draw your shoulder blades together.

  5. Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor.

  6. Lengthen the back of your neck and tuck your chin into your chest to gaze down at the floor.

  7. Hold this position for a few seconds, then lower back down to the starting position.

  8. Raise your left arm and right leg, holding this position for a few seconds.

  9. Return to the starting position. This is 1 round.

  10. Do 2 to 3 sets of 8 to 12 repetitions.

Glute Bridge

  1. Lie on your back and set your knees about shoulder-width apart, with your feet flat to the ground and your knees bent. Make sure your toes are pointed straight forward and that your heels are 6–8 inches from your glutes. Lay your arms flat on either side of you with your palms open toward the ceiling.

  2. Slowly raise your hips, engage your glutes, and squeeze your abs.

  3. Be careful not to arch your back as you lift your hips as high as possible. A perfect glute bridge consists of elevating your hips until your torso makes a straight line from your shoulder up to your knee.

  4. Once you reach the top of the glute bridge, squeeze your glutes as tightly as possible and hold for a few seconds.

  5. Lower your hips back down to the ground in a controlled motion without releasing the tension in your abs and glutes.

If you're in Brighton & Hove and need more help with reducing lower back pain then hit the link below to book in with one of our personal trainers today!

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