What Are The Different Exercises For Chronic Back Pain?

Chronic back pain is the most common pain that affects millions of people every year. This pain is often caused by sedentary lifestyles and by spending long hours in front of the computers. Apart from the medication, steroids, injection, and shots, there are some simple exercises that help in reducing the chronic back pain by preventing the weakness from inactivity. These simple moves will increase the spine movement and will improve the body’s especially back to tolerate the activity. Here are the easy and best moves, which you can do to your lower back healthy:

Try to do the exercises by following the routine given below and repeat each exercise two to four times. This whole training session is to be done for 20 to 30 minutes a day for instant relief in the chronic back pain.

Decompression Breathing

Stand with your toes touching and your heels slightly apart. Shift the whole weight onto your heels, unlock your knees, and gently pull your heels toward each other. Stand tall, reach the arms overhead, and press your fingers together. While inhaling, lift the ribcage away from the hips and while exhaling, tighten the core to support the “lengthened” spine.

Assisted Back Extension

First of all, flex your feet and zip your legs together, keep a slight bend at the knees. Press your hips and knees into the ground and lift your elbows up until the hands go above the ground. Pull your shoulders down towards your waist while lifting your chest above the ground. Keep your neck long and hold the pose for almost 30 seconds. This exercise will strengthen your lower back and will give you relief in your chronic back pain.

Forward Fold

This is the easiest and effective exercise to get relief from your painful chronic back pain. First, inhale and reach your arms out in front of your heart, keeping your hips back and pressing your fingertips together, with the pinkies pressing in the hardest. Lift the arms all the way up, and keep the core pulled in to maintain a neutral spine structure. Hold this position for at least 15 to 20 seconds.

Eight pointer

Lie on your stomach with your feet flexed, knees touching, and elbows in front of your shoulders. Pull your shoulders away from your ears, and gently squeeze the knees and elbows toward the center of the body. Press knees, toes, and elbows that are eight points into the mat as you lift your hips up to the height of the shoulders.

Tighten your core and maintain a long, neutral spine. Pull the elbows and knees toward each other, and hold this position for 20 to 30 seconds. This exercise requires less stamina and will help you get rid of your chronic back pain in few days.

You can make these moves anywhere to strengthen the core, back, and your lower back. These exercises target the lower back, lower body, and abdominals and will help you get relief in chronic back pain. While performing these exercises, it is essential to keep the upper leg muscles strong and flexible to avoid the strain on the lower back. There are many sustainable and effective treatments available with “Back Solution Clinic” for getting rid of the chronic back pain.