Best back pain exercises

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Published: January 28, 2019

In the old days, people use to do physical activities whole day long. Starting with going to the field, or cleaning barns, to making meals and preparing wood for the fireplace. All in all, people were pretty active, so their back pain usually came from too much activity or injuries. Today is a different story. People either do too much standing or too much sitting. So those are the main reasons we suffer from back pain. Firstly, we sit in our car or public transportation and then in the office for half of the waking hours. Unfortunately, some people continue sitting at home afterword. That’s the reason more and more people suffer from back pain, due to lack of activity. The good news is that even doing some basic back pain exercises or stretching can relieve you from pain. Just set your mind to it and make some time.

What are the main causes of back pain?

Standing or sitting for too long aren’t the only things that can cause back pain. Don’t forget that we spend a third of our lives sleeping. So, if you have a mattress that doesn’t suit you, whether it’s too hard, or too soft, your back can hurt. Also, the way you sleep (on your back or belly) can cause some back pain, too. People who sleep on their side tend to have less back pain, so maybe you could try that.

Old man holding his back
There are many causes of back pain, but there is also a solution – exercises

Wearing heels or heavy bags is also a common reason for back pain. Of course, if you have a problem with weight, the back pain will usually follow. So, if you find yourself to be in one or more of these categories, you need to wake up and get some activity. If you are unable to do aerobic workouts, pick the right yoga instructor, and try those back pain exercises. You can’t go wrong, just have a professional monitor you.

Who needs back pain exercises?

Basically, everyone. Whether you are a child, a growing teenager, a college student, a young (or older) professional, or a senior in retirement. There really is no limit in who can do back pain exercises. You don’t even have to wait until the pain kicks in to start doing the workouts. On the contrary, you should stay active and fit, so you avoid any back pain. There are a few back pain causes, like spasms, muscle strains, or disk issues. Nevertheless, the end result is the same — chronic pain that keeps you from living your best life. But, the important thing is that you need to educate yourself, in order to avoid further damages and more pain. The safest way is hiring a professional personal trainer in Dubai. He or she will make sure that you don’t hurt yourself (even more). Plus, they’ll help you stay motivated and focused.

Five best back pain exercises

In order to prevent or control your back pain, you should make sure to be active on regular bases. Even if you are moving to another county, you want to stay fit and healthy, right? But, be careful. If you have some diagnosis, it is very important to consult your doctor before you start any back pain exercises. Unless you want to make things worse, that is really a priority. Afterword, start slowly and do only the workouts that don’t cause you pain. When you pick the right personal trainer, they will help you with new exercises to try. Some of the best are:

  • stretches,
  • partial crunches,
  • wall sits,
  • press-up back extensions,
  • pelvic tilts and bridging.

Of course, even though swimming is an aerobic activity, it works wonders to your whole body. Especially for back muscles. So, if you have the opportunity, make sure to add that to your list of back pain exercises.


two women doing stretches outside as back pain exercises
You can do stretches anywhere and any time

When you do stretches, you relax tight muscles and improve circulation, which helps nourish the spine. So, this loosening of the muscles will help you get rid of the pain. Also, it will strengthen your back, which should lower your chances of dealing with back pain generally. Trunk rotation stretch helps you to improve the mobility of the spine while relaxing the muscles on the sides of the trunk. Back pain exercises like child’s pose, cat – camel backstretch, and hamstring stretch also help you maintain mobility of the spine. While strengthening the back and abdominal muscles or relaxing the right parts. Some of the best Pilates classes in Dubai will give you the ideas for more good stretching exercises. But, you can also stretch outside, in your house, bed, and even at your work.

Partial crunches

Woman doing partial crunches
Partial crunches will help you reduce the back pain, along with making you a six-pack

When you have acute low back pain you should avoid some exercises. Anything aggressive isn’t a good idea to try. But back pain exercises like partial crunches can help strengthen your back and stomach muscles. Make sure that you don’t lead with your elbows or use arms to pull your neck off the floor. You don’t want a neck pain, too. Do you? So, just tighten stomach muscles and raise your shoulders off the floor to do it properly. And to prevent excessive stress on your low back. Never lose the contact between your feet, tailbone, and lower back and the mat.

Wall Sits

Two men sitting
Wall sit will help you learn how to sit properly and hold your back straight, to avoid back pain

Imagine that you are sitting on an invisible chair and pretend that the wall is backrest on the chair. Make sure that your back is flat against the wall. And now imagine that you are in a waiting room, so you have to sit patiently. Count to ten slowly, and carefully slide back up the wall. It seems like one of the easy back pain exercises but think again after repeating it around 10 times or more. Later you can even try it holding weights. Who knows, maybe they will motivate you to hire a female bodybuilder as a personal trainer. And the next thing you know, we could see you tanned on some fitness or bodybuilding contest.

Press-up back extensions

Woman doing press-up back extensions
Press-up back extensions are a great way to relax, too

This is really one of the easiest back pain exercises because you are not lifting anything but half of your body. You are just lying on your stomach with your hands under your shoulders and then pushing so your shoulders begin to lift off the floor. Then hold for few seconds, and repeat the drill. It’s a great exercise for older people, too. Just make sure not to take any sudden or fast moves, to avoid back injuries. Even though it looks easy, be careful until you master it.

Pelvic tilts and bridging

Man doing bridging
You can also do bridging with props

Both of these back pain exercises require you to lie on your back with knees bent and feet flat on the floor. Firstly, press your back into the floor, and then tilt your pelvis towards your heels until you feel a gentle arch in your lower back. You will feel your back muscles contracting and then you should return to the starting position. And with bridging, take a deep breath in and as you breathe out to lift your hips off the floor. Do it until shoulders, hips, and knees are in a straight line. As you breathe in lower your hips to the floor. Repeat these workouts eight to twelve times, and enjoy as your back pain vanishes.


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