Back pain is a common problem that many people suffer from. It can be caused by anything from sitting at a desk all day, overuse of your back muscles, or even injury to your spine. Whatever the cause, it can be very debilitating and painful. Fortunately, there are exercises that you can do to help alleviate the pain in your back.

In general, people with lower back pain will benefit from a combination of core strengthening exercises and stretching the hip muscles.

The following core exercises can be done at home or the gym and will help you get started on your way to better health.

  1. The bird dog exercise

The bird dog exercise is an excellent way to strengthen your core muscles and relieve back pain. This exercise requires you to lie on your stomach with your arms extended straight out in front of you, legs straight out behind you and toes pointed up at the ceiling.

 In this position, keep your head looking forward while simultaneously raising one arm and one leg at the same time so that they are parallel with each other (think of when a dog walks on two legs). Hold this position for 30 seconds before switching arms and legs. Repeat 10 times per side for 3 sets total per workout session.

  1. Deadlifts

Deadlifts are one of the best all-around exercises for building strength, improving mobility, and relieving back pain. Deadlifts involve lifting a weighted barbell off the ground from a bent-over position and then returning it to the floor. 

Deadlifts strengthen all major muscle groups including the glutes, hamstrings, and lower back muscles which are involved in supporting the spine during everyday activities like walking or bending over to pick something up off the floor.

  1.  Planks

Planks are an excellent exercise for strengthening core muscles which help stabilize your spine by supporting it from moving too much during everyday activities like walking or bending over to pick something up off the floor (think of standing up from sitting down). 

Planks also improve posture by helping you maintain an upright position while keeping your shoulders straight ahead instead of hunched forward onto your neck (commonly known as “text neck”).

  1.  Chair stretch

Sit with your legs straight out in front of you, then lift one leg as high as you can and hold for 10 seconds. Repeat this 10 times on each leg.

  1.  Cat/Cow stretch

Start on all fours with shoulders over wrists and hips over knees, then gently arch your back like a cat (imagine trying to touch your belly to the floor), hold for 5-10 seconds, then round your back like a big furry dog, hold for 5-10 seconds. Do this 5 times on each side.

  1.  Hip flexors stretch

Lie flat on the floor with your knees bent, feet flat on the floor about hip-width apart, and hands at the sides of your thighs or behind your head. Lift right knee up towards chest and gently press right foot into left inner thigh until you feel a stretch in the right hip flexor muscle area; hold for 20 seconds and repeat 4 times on each side before switching legs and doing it again 4 times on each side of that leg too. You may find this exercise easier if you place a rolled-up towel under the knee while performing it so that there is more resistance.

The following exercises have been used by many doctors and therapists to assist patients in treating their lower back pain. They are acknowledged as the best exercises forback pain treatment in Orlando.


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