Exercises for Back Pain Relief

You can find back pain relief without the need to use on powerful drugs. There are exercise that can be done that can actual help diminish the pain. It may not seem possible that exercise can actually help relieve your bad back. In fact, it may seem like exercise would make it worse. However, by performing exercises properly you can find relief from the pain.

Exercise can actually be a natural alternative to other pain relief remedies. It is important to do activities that will make your core muscles stronger. These muscles include the back, abdomen and buttocks. Weak core muscles can often be the cause of back problems. This is especially true of the lower back.

A strong core will help take some of the pressure off of the back and relieve tense muscles. Strength training exercises and stretching positions are excellent choices for back pain relief. Avoid doing exercises with jerky movements and always make sure that you are performing exercises correctly.

You can perform stretches for back pain relief everyday but every other day is all you will need. Hold the stretch poses for five seconds and concentrate on your breathing. Two to three repetitions is all that is needed for back pain relief.

• Pelvic Tilt - Lie flat on your back with your legs raised. Take a deep breath and move your back in towards the floor. Carefully come back to your starting position.
• The Cat - Start on all fours with your hands right below your shoulders and your knees just under your hips. As you inhale bring your stomach down towards the floor and hold the position. Slowly bring your back up so that it is rounded as you exhale. Slowly bring your back down to its starting position.
• The Cobra - Lay on your stomach with your arms bent downward toward the floor. Gently push your arms into the ground as you extend your torso and arch the back. Hold and slowly release your body from the pose.

Back strengthening exercise can be performed for back pain relief. Remember not to do too much or you can put strain on your back. Instead, go slow and pace yourself. Hold each pose for five seconds. The exercises can be repeated five to fifteen times.

• The Plank - Lie face down in a push up position. Balance your body on your toes and elbows. Keep your back straight as you tighten your legs. Release your body and come back to your starting position.
• The Wall Squat - Stand with your back against the wall. Slowly bring your body down towards the ground as you bend your knees at a 90 degree angle. Slowly bring your body back to its beginning pose.
• Leg Lifts - Lie down with your stomach facing the ground. Stretch your arms in front of you and spread your legs out. Gently lift your left leg as you extend your right hand. hold and then repeat with your right leg and left arm. Come back to the position that you started.