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Got Back Pain? Here Are 5 Simple Exercises That Can Help


If you’re experiencing back pain, there’s something you can do to make it better. Grab a yoga mat, a towel, and a foam roller and try out the exercises and stretches below. They’re designed to ease current pain or prevent future injury. If you’re concerned about how any of them will affect your back, be sure to contact a doctor before you begin.

Start Easy: The Legs Up The Wall Pose

This stretch is a great way to relieve pressure on your lower back, To begin, place a mat so that it extends outward from the wall and position your body so that your legs reach up to the wall and your back runs to the outer end of the mat. Place a foam roller underneath the small of your back. Remain in this stretch for 60 seconds. To come out of the stretch, bring your knees to your chest and roll to the side.

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Follow up: Hamstring Stretch

Hamstring stretches improve fitness in your legs which, ultimately, increases support for your lower back. These basic stretches are easy. Lay on your back and lift one leg at a time. Keeping your leg straight and your knee slightly bent, pull your lifted leg towards your chest. Repeat with the other leg. Complete five slow sets of each.

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Build Your Core: Partial Crunches

When you build your core, you also build support for your back. Crunches of any sort are a great way to strengthen your midsection. To do them, keep your knees bent and your feet on the floor. Place your hands behind your head and then simply lift your head towards the ceiling as much as feels comfortable. Vary the pace and the number of your repetitions so that this exercise helps your back. If you push it too far, you may increase your back strain.

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More Stamina Required: Alternating Leg And Arm Raises

If you feel ready, you may want to try alternating leg and arm raises to directly build strength in your back. Because of their intensity, these exercises are more suited to people who want to prevent future back pain rather than address existing pain. Lie on your stomach on your floor mat and lift your head and chin off the floor. Then lift your right hand and left leg at the same time. Lower them and repeat on the other side. Start with ten repetitions each in sets of three.

Bright Side

Finish Strong: Partial Bridge

A partial bridge can be a moderate way to build strength in your lower back, abs, and quadriceps. To proceed, lie on your back on your mat with your knees bent. When you’re ready, lift your lower back off of the floor as far as feels comfortable. Hold the position for a count of ten and release. Repeat three sets at a time.

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