If you suffer from back pain, you’re not alone. It’s one of the most common medical problems in the United States. Several different things can cause back pain. Often, it is the result of an injury or overuse. Other times, it may be due to a medical condition such as arthritis.
Luckily, there are plenty of things that you can do to help reduce your pain. In this article, we will discuss seven moves that are effective to help reduce your back pain. These moves can be done at home with no equipment necessary!
Small tips to reduce back pain
- Stay active. Exercise is a great way to keep your back muscles strong and healthy. It can also help to reduce inflammation throughout the body.
- Another thing that you can do is focus on your posture. Poor posture can put a lot of strain on your back. So it is essential to sit up straight or stand tall.
- The most necessary thing to do is to take care of your overall health. Eating a healthy diet and getting enough sleep can help to reduce back pain. If you carry around extra weight, losing even a few pounds can make a big difference in your pain levels.
Some exercises to help reduce back pain
Now that we’ve discussed some tips to reduce back pain, let’s talk about some specific moves that can help reduce back pain.
Cat-cow
Directions:
- Start on your hands and knees with your spine in a neutral position.
- As you inhale, arch your back and look up toward the ceiling.
- Then, as you exhale, round your back and tuck your chin to your chest.
- Repeat this ten times.
Pelvic tilt
Directions:
- Lie on your back with your knees bent and feet flat on the floor.
- Flatten your lower back against the floor.
- Then, tighten your abdominal muscles and tilt your pelvis up toward the ceiling.
- Hold for five seconds, then relax.
- Repeat ten times.
Cobra
Directions:
- Lie on your stomach with your hands placed flat on the floor next to your shoulders.
- Slowly lift your chest off of the floor, keeping your low back pressed firmly into the mat.
- Hold for five seconds, then lower back down.
- Repeat ten times.
Bird-dog
Directions:
- Start on your hands and knees with your spine in a neutral position.
- Raise your right arm and left leg off of the floor, keeping your hips and shoulders level.
- Hold for five seconds, then lower back down. Repeat on the other side.
- Do ten repetitions in total.
Superman
Directions:
- Lie face down on the floor with your arms extended in front of you.
- Slowly lift your chest and legs off of the floor, keeping your low back pressed firmly into the mat.
- Hold for five seconds, then lower back down.
- Repeat ten times.
Bridging
Directions:
- Lie on your back with your knees bent and feet flat on the floor.
- Place your hands palm-down on the floor next to you.
- Slowly lift your hips off of the floor, keeping your shoulders and feet firmly planted.
- Hold for five seconds, then lower back down. Repeat ten times.
Plank
Directions:
- Start in a push-up position with your hands placed shoulder-width apart.
- Lower down onto your forearms, keeping your elbows directly beneath your shoulders.
- Tuck your toes under and raise your hips off of the floor, forming a straight line from head to toe.
- Hold for thirty seconds, then lower back down.
- Repeat three times.
The bottom line
There are many different things that you can do to reduce back pain. These seven moves are a great place to start! Remember to focus on your overall health, stay active, and practice good posture. With a little bit of effort, you can find relief from your back pain.
