How to Get Rid of Back Pain

Back pain is quite a painful condition. More than 80% of the populace around the world can be affected by it. While its origin may vary, a change in the lumbar structure due to musculoskeletal damage is considered one of the most common back pain causes. The musculoskeletal system mainly consists of ligaments, tendons, muscles, bones, and other connective tissues that help form movement and stability to your body.

Other muscles play quite essential roles in maintaining your spinal column’s well-being, being associated with back pain. These include hamstring muscles and hip flexors. In most cases, the pain subsides typically within a few days or weeks.

However, if the pain persists for more than three months, it can be considered chronic back pain. In both cases, regular exercises, having proper best cbd oil for pain from amazon, and staying physically active can help you significantly reduce back pain. Working out and exercising is considered one of the best ways to prevent (or even manage) most back pain types.

It does not matter what types of exercises you do; all you need to do is remain active. For some, it might be swimming while running, or yoga might work for others. The type of exercise you do will depend on your personal preferences, and you will definitely see the benefits.

What Are Some 9-Minute Exercises to Get Rid of Back Pain?

Some great back pain exercises are as follows.

  • Bird Dog

This particular back pain relief exercise is one of the workouts for lower back pain. It works along with your core musculature and develops for stability. It is also a great exercise to improve balance.

How to Do It?

  • Get on your hands and knees, somewhat like a dog. Keep your wrists stacked below your shoulder and your knees under the hips.
  • Next, you need to extend your left leg back and right arm forward simultaneously. While doing this, you need to maintain a flat back. Also, the hips need to be aligned with the floor.
  • With your abs squeezed, return to the starting position and repeat the exercise on the other hand and leg. Each movement needs to be done within 30 seconds.
  • Tabletop Leg Press

This exercise is very commonly known as the ‘core connector.’ This is because it is one of the perfect exercises that can engage your core. It will add strength and stability to your back.

How to Do It?

  • You need to lie down, facing upwards, and with your legs raised in the tabletop position. However, your knees need to be bent by 90-degrees and should be stacked over your hips.
  • To bring your low back into the ground, you need to contract your abs. Just by a few inches, crunch upwards and put your hands on your quad’s front.
  • You then need to push your quads towards your hands while pressing them away simultaneously. While you will not see any body movement, you should experience the tension in your core.
  • It would help if you held this position for as long as possible.
  • Glute Bridge

Since the glutes are a part of your core, this exercise will work on upper back pain. All you need to do is lift your hips to the point where your glutes get engaged. However, you also need to be careful not to push and extend your back far beyond comfort.

How to Do It?

  • You need to lie down for this exercise. Your hands need to be placed at the sides, your feet need to be flat on the floor, with knees bent, and your legs need to have a hip-width gap apart.
  • Then, you can start squeezing your abs and glutes and apply pressure on your heels. This will lift your hips. Continue doing this until a straight line is formed from your knees to your shoulders. You need to hold this position as long as you can without allowing your knees to collapse.
  • Once done, you can lower your hips and come back to the starting point.
  • Forearm Plank

This exercise can be considered a full-body workout; however, it is primarily an exercise to prevent back pain. Apart from squeezing your thighs and glutes, you also need to maintain a slight tilt on your pelvic region. Also, the shoulders need to be over your elbows.


How to Do It?

  • Start by resting your forearm on the floor. Your elbows need to be placed underneath your shoulders, with your palms facing forward. This will ensure that your arms are parallel.
  • You then need to extend your leg behind, with your toes resting on the floor. This way, your body will form a straight line.
  • Now, you need to squeeze your quads, glutes, and the core. Additionally, you also have to tuck your hips under so that your lower back remains straight. Ensure that the hips are in a straight line, neither dropping nor heading upwards.
  • Your neck needs to be in a neutral position, and your eyes should be towards your hands. Hold this position for as long as you can.
  • Side Plank

Similar to the forearm plank, this is an excellent exercise for lower back pain. This workout will work on the deep core muscles of your back and hip abductors. This exercise is quite beneficial.

How to Do It?

  • Your left-hand needs to be on the floor, underneath your left shoulder directly. Your legs need to be extended so that your body is in a straight line. Your right foot needs to be stack on top of your left foot.
  • You then need to engage your core and your hips. To do this, you need to lift your right arm upwards and look up towards your raised hand.
  • You need to hold this position for 30 seconds. Once done, you can switch sides. Four sets of 30-second holds will provide you with a full three-minute session.
  • Forward Lunge

This is one of the most straightforward exercises that you can do to reduce back pain. Additionally, it also engages your abdominal muscles in a neutral and stable position. This exercise will also build your glute strength.

How to Do It?

  • You need to stand for this exercise. Also, your feet need to be shoulder-width apart. Now, you need to place your hands either behind your head or on your hips.
  • Take your right leg and step two-feet forward. The foot needs to be on the ground firmly. Now, bend both knees to form a 90-degree angle.
  • While in this position, your legs need to be placed directly over your hips. Your chest needs to be straight, as well. Your right shin should be at an angle of 90-degrees to the floor. The knees need to be stacked above your right angle. This way, your hips and core will get engaged.
  • You need to push through your right leg so that you return to the previous standing position.

Final Thoughts

With the help of these exercises mentioned above, you will be able to strengthen your back to get rid of middle back pain. Back pain is a widespread issue and can be remedied with ease. All you need to do is get working with the exercises and use proper back pain treatment that you are comfortable with. If you doubt this article, do not hesitate to leave them in the comment section below.

Thomas Nemel (Author’s Bio)

The writer is a passionate copywriter who has been involved in sports since his father taught him to love it in childhood. Thomas, like many others, has suffered from various kinds of pain, had back and neck problems. Playing sports and medical physicians’ pieces of advice helped him to get back to normal life. And now he wants to share his knowledge with others.

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