12 simple exercises for people with back pain, easy to apply at home

Back pain is a fairly common condition today, especially for people who have a habit of sitting for a long time, sedentary for a long time. Performing exercises for people with back pain will be the perfect supplement for those who are suffering from pain in the upper back, lower back or spine pain.

Exercises for people with back pain include two types of exercises: back stretches and strengthening exercises to improve back and abdominal strength. These exercises will help limit muscle tension, relax the spine and reduce pain effectively.

To properly practice to help reduce pain, you can apply the following 13 exercises to help improve back pain.

Note: you should consult with your coach about correcting your posture before you do these exercises because if you practice the wrong posture, it can aggravate your back pain.

1. Knees to chest

Doing:

• Lie on your back with your knees and feet straight on a flat floor
• Bring one knee up and use your hands to pull it gently toward your chest.
• Hold the pose for five seconds, then relax.
• Repeat this exercise with the other knee. Do five times on each side.

2. Exercise for people with back pain: Bird dog

Doing:

• Start in cat pose, knees hip-width apart.
• Extend your arms straight on the floor, shoulder width apart.
• Keep your spine straight, don’t arch your back.
• Extend your right leg back and your left arm straight forward.
• Hold this pose for about 10 seconds, come back and repeat twice on each side.

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3. Exercises for people with back pain: Half push-ups

Doing:

• Start in a high plank position and lower your knees to the floor/mat so that your torso is tilted straight forward; Forearms flat on the bed or floor and elbows bent, pressing arms close to hips and pushing back (do not circle elbows far out) at sides.
• Look down and keep your neck straight.
• Slowly raise your arms and arch your back, keeping your hips on the floor.
• Tighten your abdominal muscles. Hold this pose for about 5 to 10 seconds, then return to the starting position
• Repeat this exercise about 10 times.
• You should try to fully straighten your arms, starting by arching your back and resting on your elbows.

4. Back stretching exercise: Knee rolls

Doing:

• Lie on your back, bend your knees and put your feet together.
• Tilt your knees to the side, keeping shoulder-width apart on the floor.
• Hold this position for 10 seconds.
• Return to the original position,
• Then switch to the other side and repeat the same. Do this three times on each side.

5. Exercises for people with back pain: Backward Bend

Doing

• Stand with feet hip-width apart, toes pointed forward.
• Place your hands on your back, palms at hip level.
• Extend your arms across your spine, all the way to the top of your head.
• Keep your legs straight, lean back, don’t arch your neck.
• Hold the pose for 3 to 5 seconds.
• Then you return to standing. Repeat this exercise 5 to 10 times.

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6. Exercises for people with back pain: Press-up back extensions

Doing:

• Lie in a prone position, face down. Keep your elbows retracted below your shoulders.
• Press your elbows into the floor to lift your upper back.
• When you do this move, relax your abs and let your back arch without using your back muscles.
• Let your lower back completely relax as you arch up. Don’t let your hips or pelvis touch the floor.
• Hold this position for about 15 to 30 seconds. Then relax and return to the starting position.
• Repeat 2 to 4 times.

7. Best Exercise for Back Pain: Piriformis Stretch

Doing:

• Lie in supine position. Bend your right knee so that your right foot is flat on the floor.
• Cross the left leg over the right so that the left ankle rests on the right knee.
• Grab your left knee with your hand and pull it gently to the opposite shoulder. You should feel a stretch in your buttocks and hips.
• Hold this position for 15 to 30 seconds.
• Relax and then repeat with the other leg.
• Repeat this exercise 2 to 4 times.

8. Exercises for people with back pain: Cat-Camel

Doing:

• Put your hands and knees on the floor.
• Relax your head and let it hang down.
• Lift your back up toward the ceiling until you feel a stretch in your upper, middle, and lower back.
• Hold this position for as long as it feels comfortable, or about 15 to 30 seconds.
• Return to the original position
• Let your back sway by pressing your belly into the floor. Lift your butt towards the ceiling.
• Hold this pose for 15 to 30 seconds.
• Do this exercise 2 to 4 times.

9. Gym exercises to relieve back pain: Clamshell

Doing:

• Lie on your side. Your feet and knees are in a tilted position and knees bent.
• Keeping hips fixed, raise your upper leg while keeping your feet close together.
• Hold this position for 6 seconds.
• Slowly lower your leg back down. Take a 10-second break.
• Repeat this exercise 8 to 12 times.

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10. Curl-Ups

Doing:

• Lie on your back on the floor, knees bent at a 90-degree angle.
• Cross your arms in front of your chest. If this makes your neck uncomfortable, try placing your hands behind your neck (not your head), with your elbows outstretched.
• Slowly contract your abs and lift your shoulder blades off the floor.
• Keep your head in line with your body – do not press your chin to your chest.
• Hold this position for 1 or 2 seconds, then slowly lower back to the floor. Repeat the exercise about 8 to 12 times.

11. Exercises for people with back pain at home: Front Plank

Doing:

• Bend knees and elbows to the floor.
• Straighten your legs, one at a time so that you are supporting your body on your elbows and toes.
• Hold this position for 6 seconds, then continue to hold for up to 30 seconds.
• Return to the starting position and rest for about 10 seconds.
• Repeat this exercise 3 to 5 times.

12. Simple Back Pain Exercise: Wall Sit

The wall sit exercise strengthens your back, torso, and thigh muscles, helping you maintain a healthy lower back. Proceed as follows:

• Stand with your back from 25 cm to 30 cm from the wall..
• Lean against the wall until your back is flat against the wall.
• Slowly slide down until your knees are slightly bent, pressing your lower back against the wall.
• Hold the pose for about 6 seconds. Then slide back up the wall.
• Repeat the movement 8 to 12 times.

Above, B&S has introduced you to exercises for people with back pain that are easy to do at home. To be able to improve back pain, you should combine exercise with a reasonable rest regimen. However, if the back pain persists, visit your doctor to check and find a timely treatment.