Top 10 Exercises to Strengthen Your Back and Reduce Back Pain

Back pain is a condition that many people suffer from. Taking pills is the usual way to stop the pain , but doing a few simple exercises will have the same effect. Pain in the lower part of the back can last for days and sometimes even the strongest pills cannot help.

Back pain affects almost 60% of the population. The most affected are people aged between 20 and 40

The usual causes of back pain are: back injuries, pregnancy and childbirth, excessive sitting, lack of physical activity, pressure on nerves (herniated disc, osteoarthritis, curvature of the spine) and compression fractures (a consequence of the strong pressure on the spongiform bone).

The good news is that you can reduce or even get rid of lower back pain by doing exercises. We suggest  exercising  at home in order to reduce the pain,  although you should  also  seek  an advice from a physician in order to avoid major injuries.

Pilates

Back pain experts often recommend Pilates exercises. They encourage proper posture, increase flexibility and strengthen muscles and awareness of your own body. Please note that Pilates exercises, despite the usual thinking , are not just for women. Men can practice Pilates  as well and feel its beneficial effects on health.

When doing Pilates exercises, it is very important to pay attention to deep breathing, high head carriage and maintaining  symmetry and balance. Exercise slowly and gently in order to avoid any cause for feeling pain.

Infant Pose

Kneel and sit on your heels. Being in this position spread the knees and tilt for head forward. Do these movements until you manage to place your head on the floor (touching the floor with your forehead).

Your head should be in the same straight line as your knees. You can stretch your arms either in front of you or behind you. Stay in this position for a while until you feel your muscles relaxed.

Stretching The Arms And Legs While In Kneeling Position

Kneel and lean on your hands. Make sure the spine is straight. Look down. Inhale, extend your left arm and right leg, and breathe in three times. Exhale and return to the starting position. Repeat these movements with the opposite arm and leg.

Cat’s And Cow’s Poses

Kneel and lean on your hands, look down and make sure the backbone is straight. Your palms should be under your shoulders and knees directly below your hips. Breathe. Then, during exhalation pull the stomach in and fold back up as much as you can, like a cat.

From this position jump to cow’s position: Inhale and slowly twist your back down, one vertebra at a time. Lift your head. Abdominal muscles should be under pressure in order to comply with the lower part of the back. Repeat this exercise from cat’s to cow’s position and vice versa.