5 Exercises for People with Back Pain

 5 Exercises for People with Back Pain

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Back pain is a common issue for many people, but the right exercises can help alleviate pain and strengthen the back. Here are 5 safe and effective exercises for people with back pain.

1. Cat-Cow Stretch

• Description: This exercise increases spinal flexibility and helps relax back muscles. Start on your hands and knees, and as you inhale, arch your back upward (Cow position). Then, exhale and round your back downward (Cat position).
• Benefits: It helps to gently move the spine and relieve back tension.

2. Bridge

• Description: Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Hold briefly, then lower your hips.
• Benefits: Strengthens the lower back and glutes, stabilizing the spine and pelvis.

3. Plank

• Description: Hold your body in a straight line supported by your forearms and toes. Keep your core tight and avoid letting your hips sag. Hold this position for as long as you can maintain proper form.
• Benefits: Strengthens core muscles, including those that support the lower back.

4. Seated Spinal Twist

• Description: Sit on the floor and extend one leg out. Cross the opposite foot over your extended leg and twist your upper body in the direction of your bent knee. Hold and repeat on the other side.
• Benefits: Increases spinal flexibility and helps relieve tension in the back and hips.

5. Knee-to-Chest Stretch

• Description: Lie on your back and pull one knee toward your chest, holding it for several seconds before switching to the other leg.
• Benefits: Stretches the lower back