The Six Best Exercises for Back Pain

ibiza swimmingBack pain is cited as one of the most common reasons for visiting the doctor’s office. There are many causes to back pain, but one way to help relieve the pain is through exercise. The worst thing to do when you have back pain is to take up a sedentary lifestyle. Instead, try these exercises to help relieve the pain and prevent future problems. Remember to always check with your doctor before starting a new diet or exercise routine.

Partial Crunches

There are a lot of exercises that can aggravate back pain even more, such as full sit-ups. Instead, get your ab work in by doing partial crunches. Make sure you practice proper form, don’t strain your neck muscles, and tighten your abdominal muscles when you crunch. Partial crunches can help strengthen your back muscles and abdominals.

Hamstring Stretches

Hamstring stretches feel great and can increase flexibility. Simply lie on your back with one leg bent. Place a towel under the ball of your foot and gently stretch your leg towards you. You should feel a nice stretch in your hamstring and down your leg. Hold for 20 seconds and then switch legs.

Wall Sits

Wall sits are a great way to strengthen your buttocks and legs. Simply stand with your back against the wall and slowly go down into a seated position. Your lower back should be gently pushing into the wall for support, but you should still feel it in your thighs. Hold for 10 seconds and then repeat the exercise 10 times.

Knee to Chest

Another great stretch is the knee to chest move. Lie on your back with your legs bent and your lower back pressed into the floor. Bring one knee into your chest and hold it for 20 seconds then switch legs. Do this 2-4 times each leg.


While lying on your back, push your heels into the floor, squeeze your buttocks and push your hips off the floor. Hold your bridge for about 20 seconds and then relax. Do this move 10 times, but avoid overarching your bridge.


Swimming is a great exercise for toning up muscle and getting in an aerobic workout. Swimming is easy on the joints. Swim laps or join a water fitness class to get in shape without the back pain.

When back pain pops up, don’t avoid the gym. Instead, look for ways to exercise gently to help relieve your back pain. Always listen to your body when working out and stop when you feel tired or in pain.


Story Credit, Image Credit: ibiza swimming by Simon Welsh. Used under Creative Commons license. 

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