Most people have problems with their backs. That can be the result of an injury or poor posture. Many people spend hours a day sitting in front of a computer, which means that they will eventually get tired. This is true even if you are working out and eating properly! There is no way around good posture and exercises for back pain elimination.
The back is a complex area of your body and when you have pain there, it’s hard to find the right exercises that can help. That is why we’ve compiled this list of simple, yet very effective exercises for you. They are gentle enough to do them every day until you get rid of any pain in your back. This list could also be used as a prevention from back pain because they’re quite easy to do. And if you have some time on hand after working out, you can improve your posture and give yourself a better body thanks to these exercises!
1. Pelvic tilt
The first exercise you want to make sure that you do is a pelvic tilt. This will help with your posture and it’s great for well, everything. It also has the advantage of not requiring any equipment since it’s a simple movement that requires balance and concentration. To do this exercise, you simply need to contract the muscles on your lower back while tilting your pelvis up then down. Repeat it 10 times in 20 seconds as fast as possible.
2. Cobra pose
This one might look easy but believe us when we say that it’ll help you improve focus and concentration! It may seem strange but if you’re trying to relax all of the muscles in your back, it’s necessary to do this exercise. To do the cobra pose, lie on your stomach and place your forearms flat on the ground. Press down with them so that you can bring up your chest and upper body!
3. Back extensions
This is another exercise that will greatly help if you’ve been injured at some point or if you’re trying to get rid of back pain. To perform this one, stand straight while holding two dumbbells in each hand. You want to lift the weights behind your head as high as possible while keeping a straight back. Repeat 5 times to strengthen your lower back and 10 times for a better posture.
4. Dead bug
This exercise is one of the best for your back since it’s both relaxing and strengthening. You can do this anytime, anywhere you want! All you need to do is get down on all fours and place a pillow or a blanket under your head. Try to take few deep breaths while keeping calm because this will help. After that, lift up each arm (one at once) to 90 degrees then press them behind your head with the palms facing down. Tap your left foot so that it touches the right hand and do this in a continuous manner. Switch sides every time!
5. Back spiders
What about strengthening the abdominal muscles? Yes, another good way of achieving that goal is doing back spiders! Lying on your stomach, place a pillow under your forehead then raise both legs one at a time to the sides. The goal is to lift them as high as you can without hurting yourself. You should do 20 repetitions per leg if you’re worried about strengthening and 100 repetitions if you’re looking for back pain elimination.
6. Downward dog pose
This is yet another great exercise that requires no equipment! All you need to do is get down on all fours and place your palms flat on the ground in front of you. Try your best not to touch the floor with your elbows though. From there, arch your back by trying to bring the heels up behind you while keeping straight arms. Hold the pose for 2 to 5 seconds then relax. Repeat 10 times and you’ll be ready to stretch your back!
7. Supermans
This is another exercise for strengthening your muscles in order to prevent or eliminate back pain. Lie down on your stomach with arms stretched out in front of you. You want to hold this pose as long as possible (30 secs or more) in order to get a good result while keeping your body relaxed. Do it once per day until everything feels better!
8. Piriformis exercises
If you’re looking for something that will help when dealing with sciatica pain, these exercises are exactly what you should look up! They include simple movements that don’t need any equipment. The first one is called piriformis clamshell which will help you get a wonderful elimination of back pain! What you want to do is lie on your side and bend your knees. Press both feet against each other as strongly as possible then try to hold it for 30 seconds while breathing deeply. Repeat 3 times per day and you’ll be fine in no time!
9. Scapular wall slide
When fighting with poor posture, only few exercises can be used for scapular stability. This one comes from physical therapy and helps eliminate shoulder problems. It requires nothing more than a wall so look around your house because all you need to do is place the palms flat on the ground about 2 feet away from the wall. While keeping your elbows pressed firmly against the wall, slide the arms up and down. Repeat 10 times per day until you can perform it without pain!
10. Shoulder shrugs
This is a simple exercise that requires no equipment but one which will help you strengthen your upper back and shoulders if they are weak. All you need to do is lift up both shoulders as high as possible while breathing deeply. Try to keep your arms straight and repeat 15 times in a row with each shoulder. If done regularly, this exercise will eliminate any shoulder problem in less than two weeks!