The Best Back Pain Relief Exercises And Stretches


Exercise can be the key to recovery from back pain, as well as a good prevention against future pain.

Before beginning an exercise regime for strengthening and finding relief for back pain one must consult a spine specialist to check for abnormalities. On the doctor’s approval you should start doing moderate levels of exercise and stop if and when in pain, it is also helpful to hire a trainer who is well versed in working with people having problems like muscular imbalances and back aches.


The exercises have to work on three levels promoting cardiovascular benefits, muscle strengthening and stretching to aid and build flexibility for a free range of motion.


Cardio vascular exercise: It is good to walk, swim or bike ride at a moderate speed for about 20-30 minutes, for 3-5 times a week. Alternating this with a good strength training regime is also useful.


Abdominal Strengthening exercise: this is done to build the transverses abdominal muscle which in turn provides spinal stability. Keeping the spine in a neutral position and this involves keeping a gap between the floor and the part above the small of the back, the natural space you will feel between the back and floor while lying down. Lie down and keep the knees bent, tighten the belly button inwards toward the spine, keep the knees and hands shoulder width apart and then bring your hands forward and try to move off the floor and reach the ceiling while keeping the head and shoulders off the floor. Hold this position for a few seconds and then let the body go back to its former position. Exhale as you go up and inhale when you come down.


Strengthening the buttock muscles – Keeping a neutral spine and neck kneel on all fours and lift one leg up backwards, as you tighten the buttock muscles and slowly release and return to original position. Do it slowly without rocking and repeat on the other side.


Hip strengthening exercise: Lie on one side and keeping the belly button pulled inward toward the spine gently and slowly lift the upper leg off the floor and point toward the ceiling hold it and slowly go back to original position. Repeat on the other side. Do 8 reps with each leg.


Follow it up with stretches


Buttock stretch: Lie down and cross the right leg over the other leg. Hold the left knee and gently lift the left leg off the floor toward your chest until a stretch is felt in the buttock of the left leg. Hold and gently come to original position and repeat on the other side.


Hamstring Stretch: Lie down on your back and lift the left leg upward by grasping behind the left knee with both your hands   and the knee should be slightly bent. Try to straighten the knee with toes pointed toward you and go as far as you can until you feel a mild stretch. Hold for 20 seconds and let go .Follow it up on the other leg.


All these exercises should help in back pain relief and always do it in correct form under supervision of a fitness expert to minimize injury.


Learn the best core strength exercises and core stability exercises from fitness expert Vince Delmonte. These are excellent lower back exercises to add to your core workouts and overall core strengthening.



Here’s another great series of exercises to develop strength of the spinal muscles of your lower back.





For more information on strengthening your core get your free copy of The 7 Day Back Pain Cure – available for free by signing up below.



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