7 Doctor-Recommended Back Exercises for Pain Relief

 

 

 

     Back pain is a common issue that many people experience. However, performing the right exercises can help alleviate pain and improve flexibility in the back muscles. We have compiled seven targeted exercises designed to strengthen the back muscles and effectively relieve discomfort.

 

 

 

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These recommended exercises will enhance mobility, reduce tension, and prevent future back pain. Don't let back pain interfere with your daily life—start following these exercises today for a healthier back!

 

 

7 Back Exercises for Pain Relief

1. Leg Squeeze

• Lie on your back with both legs flat on the floor.
• Lift your right leg and hug your knee close to your chest for 15 seconds, then lower it back down.
• Repeat this exercise 10 times, then switch to the left leg and repeat.

 

 

 

 

 

2. Straight Leg Raise

• Lie on your back with both legs extended straight.
• Lift one leg to a 45-degree angle while keeping it straight, holding for 15 seconds before lowering it back down.
• Perform this exercise 10 times, then switch to the other leg and repeat.

 

 

 

 

 

3. Knee Rotation

• Lie on your back with both knees bent and feet flat on the floor.
• Slowly rotate both knees from side to side, then rest.
• Repeat this exercise 10 times.

 

 

 

 

 

 

4. Straight Back Leg Lift

• Lie face down with your stomach flat on the floor, resting your chin on your hands.
• Lift one leg straight up, keeping it extended until you feel your hip lift off the ground.
• Hold for 15 seconds before lowering it back down.
• Repeat this exercise 10 times, then switch to the other leg and repeat.

 

 

 

 

 

5. Half Push-Up

• Lie face down with your stomach flat on the floor, placing your hands on the floor as if preparing for a push-up.
• Push up with your arms while keeping your hips on the ground, holding the position for 15 seconds before relaxing.
• Repeat this exercise 10 times.

 

 

 

 

 

6. Sit-Up

• Lie on your back with both knees bent and feet flat on the floor.
• Place your hands on your thighs, then lift your head and shoulders while sliding your hands toward your knees.
• Keep your gaze upward toward the ceiling, then lower your head and shoulders back down to rest.
• Repeat this exercise 10 times.

 

 

 

 

7. Passive Back Extension

• Stand upright and place both hands on your waist or hips.
• Slowly lean backward, arching your back slightly, and hold for 15 seconds.
• Rest, then repeat this exercise 10 times.

 

 

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By incorporating these exercises into your routine, you can improve back strength, enhance flexibility, and reduce the risk of future pain. Stay consistent, and enjoy a healthier back!