6 simple exercises to alleviate back pain

Whether we’re at the gym, in the office , or driving long distances, back pain is something that we’re all at risk of.

However, by taking just ten minutes a day to do some simple stretches, we can alleviate and even eliminate back pain.

Here are six of our favourite exercises for relieving frustrating aches and muscle soreness. Give them a try today and see how they can help.

1. Chair foot push

This stretch is great for middle and upper back pain. The great thing is that you can do it while seated – ideal if you’re taking a break at work or waiting for your favourite show to start on Netflix.

2. Ledge grab

Got a spare minute while waiting for the kettle to boil? This exercise fully stretches your back, takes the pressure off your nerves, and decompresses the spine. It’s probably not an exercise you want to do in the workplace or a room of busy people, but it’s fantastic for pain relief!

3. The ballerina

Sometimes you get pain in one side of your lower back and not the other, for example, if you’ve been in an accident. When this is the case, this simple stretch will help give relief. You can also do this exercise while sitting in a chair for a more low-impact alternative.

4. Child’s pose

Yoga is fantastic for back pain, as well as reducing stress and improving your well-being. Child’s pose is a beginner yoga pose that stretches your spine and increases flexibility. This exercise introduces an extra element of mobility to help relieve pain in the lower back.

5. Traction lift

You need a partner to carry out this stretch, but it’s worth it when it comes to lower back pain! Ask your partner to sit back and stretch your legs, and relax for several minutes. And, of course, feel free to return the favour (if you want to!)

6. Knee and hip push

Some conditions can lead to both hip and back pain, such as sports injuries caused by repetitive motions, or osteoarthritis. This slow and gentle stretch is great for both hip and lower back pain, and you can do it in bed, making it a great way to start the day.

We hope these easy back stretches help you improve your back pain. If you need more ideas, there are many great back pain relief exercises on YouTube – we visited the Shorts section to find inspiration!

You can also get apps on Google Play and the Apple Store that time your stretches and create customised workouts for you.

Important note: While these exercises can help with back pain, it’s vital to stop straightaway if your pain worsens. Always consult your GP before starting a new fitness regime.

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