Back pain may cause serious health problems if you keep ignoring it for a long time. If you feel pain on your back, you should pay attention to it as it could indicate something serious. If the pain becomes unbearable, then you have to see your doctor. Even in early addiction from drug or alcohol abuse, it can be a roadbloack to recovery.

However, if you suspect that your back pain is due to poor posture or sitting all day long, and you can still bear the mildness of the pain, you only might need a few stretching and physical exercises.

You’ve always heard that having a regular physical exercise will make your body healthy. There are physical exercises that will ease your back pain and make your spine strong.

Read on below to check out these exercises you can try once you feel pain on your back.

Tighten Your Abdominal Muscles

You can perform this activity either on your bed or on the floor. Lie on your back against the floor, bending your knees and keeping your feet flat. Put your arms crossed at the back of your head for support. Then, tighten your abdominal muscles while your head is slightly moving forward. Let your pelvic bone release a little pressure, pushing your lower back against the floor.

Keep the position for at least three seconds. Relax and repeat the activity for about ten to twenty times. This isn’t a full sit-up exercise. It strengthens your abdominal and back muscles. It’ll help your spine to have a correct posture for free body movement.

Lift Your Leg

Lie down your back facing against the floor, both of your legs set straight. Hold your right leg carefully, pulling it straight towards your face. Let your leg reach a bearable distance. Keep your back and pelvis in balance. Hold your position for at least three to five seconds. Put back your leg straight on the floor. Relax and repeat the exercise ten to twenty times.

This exercise will help stabilize your spine and pelvis. It’ll also strengthen the muscles on your back for a better posture.

Knee to Chest

This exercise requires flexibility skills. Lie down with your legs straight. Slowly bend your right knee while holding it with your hands for support. Pull it up towards your chest, and carefully push your head forward to reach your knee. Do the same activity with your left knee.

After doing the exercise for a single knee, do it with both knees. In the same position, pull both of your knees with your hands towards your chest. Push your head forward and try to reach your knees as much as you can. Keep each position for three to five seconds. Relax and repeat the activity, ten to twenty times.

This exercise aims to stretch the muscles and bones on your neck and back. Moreover, this stretching activity will make your muscles strong and flexible and improve blood flow in your veins.

Raise Your Hips

Lie down with your back facing against the floor. Bend your knees and put your arms resting beside your torso. Raise your back and hips upward and push your weight against the floor with your arms. Keep the position for three to five seconds before returning to the resting point. Relax and repeat the activity for at least ten times in three sets.

The activity aims to strengthen the muscles on your back, hips, and buttocks. You can do the exercise early in the morning when you wake up. It is also good for the body’s blood circulation.

Knee Rotation

Lie down with your back facing against the floor, and spread your arms apart while resting beside your torso. Raise your knees while bending them on the air. Stiffen your abdominal muscles as you swing your legs to your left side. Don’t let your legs touch the floor. Keep it on your left side at a 45-degree angle. Hold the position for three to five seconds.

Then, swing your knees to your right side. Do the same thing. Repeat the exercise ten times for both sides. The goal of the activity is to improve the mobility and flexibility of your spine.

Knees to Your Side

Lie down your back on a plain surface with your knees bent and your feet flat on the floor. Let your arms rest on your side. Then, carefully move your bent knees to your left side. Stay in that position for at least five seconds. After that, return your knees to the starting position. Repeat the activity, but this time the direction is to your right. Keep the position for another five seconds.

Repeat the exercise ten times in two to three sets in a day. The goal of the activity is to stretch your lower back and the base part of your waist. It improves the core muscles for stability and strength.

Leg to Your Side

Lie on your right side, and keep your legs straight together. Use your right arm, tilting your head for support. Then, slightly raise your top leg as high as you can. Keep both of your legs straight in this position for at least three seconds. Put your leg back to the starting position, and repeat the activity ten times.

Change your position by turning onto the left side, and repeat the entire procedure. Also, when you lift your leg, raise it a little bit higher every time. The goal of the activity is to improve your hip muscles. These muscles stabilize your pelvis to lessen your lower back strain and improve mobility too.

Fly for Your Spine

Lie face down on the floor. Stretch your arms straight towards your head. Let your whole body relax and stay flat on the surface. Then, raise your legs and your arms from the floor as high as you can. Raise your head while pushing against the ground using your abdominal muscles. Continue to stretch your arms forward and your legs in the opposite direction.

Stay in the position for at least three seconds. Put back your arms and legs to the starting point, and repeat the procedure ten times. The purpose of the activity is to make your back extensions stronger for better posture.

Takeaway

Your spine controls your central nervous system. If your spine is weak, serious health issues will possibly develop. You can visit the nearest chiropractor in your area for your consultation or inquiry.

To keep your spine healthy, keep it mobile, strong, and flexible. The physical exercises discussed above will significantly strengthen your upper and lower back, abdomen, hips, and pelvic bone.

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