3 Exercises to Help Relieve Back Pain

3 Exercises to Help Relieve Back Pain

Aside from underlying diseases, there are a number of risk factors that can increase your risk for lower back pain, including age, fitness level, pregnancy, weight gain, occupational risk factors, or even backpack overload.

Treating Low Back Pain

One of the most common treatments for low back pain is an exercise program to help strengthen the core muscle groups supporting the lower back, improve mobility and flexibility, and promote proper positioning and posture.

Below are three exercises you can do at home to help alleviate back pain:

Toe marching

  1. Lie on floor with arms to sides
  2. Lift your feet bending both knees 90 degrees (thighs perpendicular to the floor)
  3. Slowly tap toes to the floor alternating your feet

*Keep your core engaged throughout this exercise, if you feel any lower back pain, don’t lower your toes all the way down

Hamstring Stretch

  1. Lying on back, bend left knee and place foot on floor
  2. Bend the right knee to chest and place a strap around the ball of foot
  3. Straighten right leg toward the ceiling
  4. Press out through the heel
  5. Hold for 1 minute, repeat on other leg

Bird Dog

  1. Get on all fours
  2. Tighten your core muscles
  3. Keep your spine and neck in a neutral position
  4. Slowly extend your left leg behind you while reaching your right arm forward
  5. Switch sides and repeat

Remember, if you feel any pain during these exercises, don't try to push through it. If you experience persistent pain and discomfort in your back while performing normal daily tasks, consider talking to your doctor.

VIDEO: 3 Exercises to Help Relieve Back Pain