A huge number of the population will experience back pain at some point in their lives. Back pain is one of the most common reasons people miss work.
Use these back rehab exercises to strengthen your back muscles and reduce pain. Exercising your back muscles will increase your ability to be an active participant in life.
Here are 10 back exercises that will help relieve back pain:
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Pelvic Tilts:
Lie on your back with knees bent and feet flat. Gently tighten your abdominal muscles to flatten your lower back against the floor, then release. Repeat several times.
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Partial Crunches:
Lie on your back with knees bent and hands behind your head. Slowly raise your head, neck, and shoulders off the ground while exhaling. Avoid pulling your neck with your hands. Lower back down and repeat.
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Cat-Cow Stretch
Start on your hands and knees in a tabletop position. Inhale as you arch your back (cow pose), and then exhale as you round your back (cat pose). Alternate between the two positions for a gentle stretch.
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Child’s Pose
Kneel on the floor and sit back on your heels with your arms stretched forward. Let your head and torso relax toward the ground, feeling a gentle stretch in your back.
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Knee-to-Chest Stretch
Lie on your back and bring one knee up toward your chest. Hold your knee with both hands and gently pull it closer. Switch legs and repeat.
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Bridge Pose
Lie on your back with knees bent and feet flat. Lift your hips off the ground while keeping your shoulders and feet grounded. Hold for a few seconds, then lower your hips back down.
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Wall Angels
Stand with your back against a wall. Slowly raise your arms overhead while keeping your back against the wall. This can help improve shoulder and upper back mobility.
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Piriformis Stretch
Lie on your back with knees bent. Cross one ankle over the opposite knee and gently pull the lower knee toward your chest. You’ll feel a stretch in your buttocks area.
