Exercises for Back Pain Relief

We’ve collected exercises that work for back pain relief.  Such exercises can potentially be helpful to people in chronic pain, some of whom may not be able to do regular exercises because of the pain.

• Stretch the arms

Stretching is especially important for reducing spasm. Cross your fingers and stretch your arms forward to the maximum. If you have to lie flat on the bed, stretch your arms upward to the maximum. Hold for 10-15 seconds, then relax for 10 seconds. Repeat 3 times.

 

• Stretch the arms backwards

Cross your fingers and stretch your arms backward to the maximum. If you have to lie flat, stretch your arms to your head to the maximum. Hold for 10-15 seconds, then relax for 10 seconds. Repeat 3 times. 

• Stretch the neck

Turn your head to the left, hold for 5 seconds, and then turn to the right, hold for 5 seconds. Repeat 3 times.

• Knee rolling

Lay on your back with your hands resting at your side. Bend your knees and place your feet flat on the floor. Roll your hips so that your knees push to the left, then to the right, then back to center. Repeat 10-20 times.

• Cross legs

Lay on your back with your hands resting at your side. Bend the legs, place the left leg on the right one. Hold for 10-15 seconds. Then exchange the legs. Repeat 3 times. 

• Pelvic and lumbar exercise

Lay on your back with your hands resting at your side. Bend the legs. Raise the bottom, pelvis and waist, hold for 15-20 seconds, relax. Repeat for 5 times.

• Back stretch

Lying face down, arms stretched toward the head. Hold for 30 seconds.

 

• Cobra pose

Hands support the upper body below the chest, eyes forward. Hold for 20 seconds, relax. Repeat 3-5 times.