11 Super-Effective Exercises Suggested By Women Trainers For Your Back Pain


Of all the struggles and drudgeries that human beings have to go through on a day-to-day basis, back pain holds a prominent place. Most of us can identify with the excruciating pain that courses through the back and completely incapacitates us in its wake.

But gone are the days when you were recommended complete bed rest, in fact, today doctors and specialists constantly insist that the patients should indulge in activities and exercises.

Now by exercises, we don’t mean lifting weights or doing intense cardiovascular exercises, as that would only worsen the condition. So today we are going to enlighten all those suffering from the stubborn back pain with some exercises recommended by the eminent women fitness experts and gym trainers, that would take away the pain like it never existed in the first place.

Before we proceed with the process, however, you must remember that you shouldn’t exert, and discontinue the exercises if you’re struck by the pain. Also, it’d be best if you carry on with the exercises under the supervision of a trainer or physical therapist.

Make sure you indulge in a round of warm-up before diving into the exercises. Also, proceed with all the exercises slowly and gradually. Ensure to continue the exercises only until you feel a light pull or stretch of the muscles, and ideally, you should continue the poses for 20-30 seconds. So now let’s dive in to describe how these exercises work.

  • Deep Abdominal Stretching

Deep abdominal stretching typically targets to strengthen the transverse abdominis, which happens to be an important muscle that provides huge support to the back. Now here’s how you can strengthen the muscle gently.

To continue the stretch, you must lie on your back, keep a small cushion to support your head, and bend your knees. Your feet should be placed parallel to your hips on the floor. Your upper body should be relaxed with your chin gently tucked in.

Make sure to inhale properly, and as you breathe in, pull your belly button towards the spine. Hold this stance for 5-10 seconds. When breathing out, relax your tummy muscles. This is a simple, gentle exercise so you’ll be required to use 25% of your maximum strength. Repeat it five times.

  • The Bird Dog Exercise

The key to recover from your back pain is to render some amount of mobility. The bird dog is considered as an exemplary workout by the fitness experts to mobilize your lower back. You need to get down on all fours to do this exercise while ensuring your hands are exactly parallel to your shoulder, and knees parallel to your hips.

Your spine should be in a balanced position, and you need to maintain an alignment between your head and your spine. Take a deep breath and while breathing out, stretch one leg and the opposite arm so that it forms a parallel line over the bent leg.

Keep your spine in a neutral position, and ensure your back doesn’t droop. Hold the pose for 5-10 seconds and as you breathe out, come back to the earlier position (on all fours). Continue the exercise for eight to ten times by switching sides.

  • Lower Tummy Stretching        

Since these muscles function in connection with the lower back, it plays a crucial role in strengthening your lower tummy muscles. The exercise is not only effective but also extremely gentle. To do this workout, lie on your back with knees bent and with your feet flat on the floor. Breathe in normally and as you exhale, draw your knee to your chest and again as you breathe in place the foot back to the floor. Continue the exercise on each leg at least six to eight times in a day.

  • The Pelvic Tilts

The Pelvic Tilt is another extremely efficient workout for strengthening your back muscles. To do this stretch, lie on your back and keep a cushion to support your head. Bend your knees and keep your feet aligned with your hips on the floor. Make sure your upper body is relaxed, and the chin tucked in.

Now slowly flatten your back into the floor and constrict your stomach muscles. Now start tilting your pelvis to your heels until you feel your lower back forming an arch, feel your back muscles constricting and go back to the starting posture.

Keep tilting your pelvis back and forth in the gentle and slow motion for eight to ten times.

  • The Bridge

Another great exercise that can be treated as the ultimate remedy for back pain is the bridge. To continue with this form of workout, lie on your back with knees bent and your feet placed in proper alignment with your hips on the floor. Breathe in slowly and as you breathe out gently, hoist your hips off the floor until your shoulders knees and hips appear as a straight line. Again when you are breathing in, lower your hips to the floor. Continue this exercise for eight to ten times.

  • Lower Back Stretching

Stretching your lower back proves to be extremely beneficial in eliminating your lower back pain. Kneel down with the help of your hands and feet, and keep your knees below your hips and hands below shoulders. Your head should be aligned with the spine, and your shoulders and also avoid locking your elbows.

Inhale deeply and while exhaling slowly take your bottom back to the direction of your heels. Hold the stretch for 20-30 seconds. As you inhale, bring your body to the starting position again, and keep going for at least six to eight times.

  • Leg Stretching

Your hamstring, muscles which are situated on the back of your legs tighten, when you encounter a bout of back pain. This is why physiotherapists and fitness trainers often recommend stretching exercises focused on the hamstring area.

Lie on your back with both your feet on the ground with your knees bent and pointed upwards. Hold a towel over the ball of one foot. Now try to straighten your knee while at the same time pulling back on the towel. If you do this right, you’ll experience a slight stretch down the back of your leg, don’t over-exert. Hold the pose for 20-30 seconds. Continue the exercise twice on each leg.

  • Hip Stretching

Hip stretching is also beneficial for subsiding back pain.

To stretch the hip flexors, kneel down with one knee on the floor and the other foot on the floor with the knee bent. Now start pushing the hips forward and keep your back straight while you do that. Hold the position for 20-30 seconds. Continue the exercise two times on each side.

  • Spine Stretching

This another extremely advantageous form of exercise that successfully curbs back pain with regular practice.

To do his workout, lie on your back and put a small cushion beneath your head. Keep your knees bent and together, and your upper body relaxed and your chin slightly tucked under. Inhale freely and deeply, and while you exhale, move your knees to one side, and then move your pelvis, keeping the shoulders flush against the floor. Make sure that you inhale deeply as you return to the position you began with. Continue this exercise by switching for six to eight times.

  • The Partial Crunches

Aside from being a classic core strengthening exercise, the partial crunches are extremely helpful in case of back pain as well. Partial crunches toughen up your lower back and the connected stomach muscles, which also makes this type of exercise ideal for people suffering from Spondylosis.

Lie straight on your back with knees folded and feet on the floor. Keep your arms crossed on your chest (Some may be comfortable placing their hands behind their head). Now raise your shoulders from the floor, while keeping your stomach muscles tight. Make sure to exhale while you raise your shoulders. Don’t try to push with your elbows or hoist your neck off the floor with the help of your arms.

Retain that position for a second, and then gently lower yourself back to the floor. Continue this exercise for eight to ten times.

While performing this stretch make sure that you maintain the exact posture, and keep your back, feet, and tailbone against the floor as you perform the exercise. You can also seek an expert’s intervention.

  • The Wall Sits

When it comes to containing back pain, try some wall sits as an alternative to sitting on the sofa. To perform the exercise appropriately stand with your back facing the wall while maintaining the distance of 10-12 inches with the wall.

Slowly lean into the wall until your back completely rests on it. Now gently slide down the wall until your knees are bent. Keep pressing your lower back into the wall. Hold this position and count to 10, then come back to the standing position again. Perform this eight to ten times.

So while you are a busy working professional or a retired individual back pain can kick in any time, so knowing all these effective exercises helps you to subdue it in time.

Author Bio: Nathan William is an assignment help expert associated with MyAssignmenthelp.com for the past three years. Apart from her academic pursuits, he is also a fitness enthusiast and also runs a blog on healthy living.


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