If you’re suffering from persistent back pain, it can be hard to find relief. Thankfully, exercising can help loosen tight muscles and bring some relief. No matter your fitness level, there are simple exercises you can do that will help the cause. Here are seven exercises that will help you loosen up and get your back feeling better in no time.
Begin by lying on your stomach with your legs extended. Lift your legs slightly off the floor, hold for a few seconds, and then lower them back. Do 5-7 repetitions, but if it’s too hard, just hold the position for 10-15 seconds. Your hips should stay on the ground.
Next, lie on your back with your knees bent and feet flat. Lift your hips off the ground, hold for a few seconds, and then lower them. Do 5-7 repetitions, or just hold for 10-15 seconds if it’s too difficult.
Now to all fours. Stretch your right arm out in front of you and your left leg out behind you. Hold the position for 5 to 10 seconds then switch sides. Do 5-7 repetitions on each side.
Next is standing with knees slightly bent, and feet shoulder width apart. Bend forward, extending your arms in front of you. Then, interlace your fingers, twisting the palms outward and bending your elbows out to the sides. Hold for five to 10 seconds and repeat 5-7 times.
Extend your arms at shoulder level and rotate in a circular movement while keeping your elbows slightly bent. Go forward and backward for a few seconds. Do 5-7 repetitions but if it’s too difficult, just hold it for 10-15 seconds.
Now sit on the floor with legs bent and feet flat. Place your hands next to your feet; then press your torso forward while pressing with your hands and feet. Hold for five to 10 seconds and repeat 5-7 times if you can.
Lastly, stand up straight and then slowly bend your back one vertebra at a time, pushing your belly button out. Hold for five to 10 seconds and then slowly come back up. Do 5-7 repetitions.
For the avid gym-goer, the simplest way to loosen up your back muscles is to add these exercises into your routine! Integrate planks, chest flys, stairs, and some light plyometrics for a gentle massage to those tight back muscles.
You may also consider supplementing your workout routine with yoga and Pilates. Both are low impact exercises that, when coupled with light stretching and regular cardio, will help increase the flexibility of your muscles and decrease your risk of painful tension.
Swimming is another great way to relieve tension from your back and help reduce pain. The buoyancy of the water is a wonderful way to gently stretch the muscles of your back. Try alternating lengths of different strokes to provide a full-body experience and reduce the tension in your back muscles.
Finally, avoid any postures that are causing you pain. If certain exercises seem to lead to more discomfort, discontinue them, and speak to a trainer or physiotherapist. A professional can guide you to proper alignment, reduce your risk of injury, and help you find a more sustainable approach to back exercises.
Good maintenance of your back muscles will help you continue the activities you love with less risk of injury. Stay consistent with your workouts and don’t be afraid to try out new exercises. Who knows, you may even find that you enjoy it! Ready to get started? What are you waiting for?
