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Monday, November 23, 2015

Top 10 Exercises to Strengthen Your Back and Reduce Back Pain

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Top 10 Exercises to Strengthen Your Back and Reduce Back Pain

Back pain is a condition that many people suffer from. Taking pills is the usual way to stop the pain, but doing a few simple exercises will have the same effect. Pain in the lower part of the back can last for days and sometimes even the strongest pills cannot help.

Back pain affects almost 60% of the population. The most affected are people aged between 20 and 40

The usual causes of back pain are: back injuries, pregnancy and childbirth, excessive sitting, lack of physical activity, pressure on nerves (herniated disc, osteoarthritis, curvature of the spine) and compression fractures (a consequence of the strong pressure on the spongiform bone).

The good news is that you can reduce or even get rid of lower back pain by doing exercises. We suggest exercising at home in order to reduce the pain, although you should also seek an advice from a physician in order to avoid major injuries.


Back pain experts often recommend Pilates exercises. They encourage proper posture, increase flexibility and strengthen muscles and awareness of your own body. Please note that Pilates exercises, despite the usual thinking , are not just for women. Men can practice Pilates as well and feel its beneficial effects on health.

When doing Pilates exercises, it is very important to pay attention to deep breathing, high head carriage and maintaining symmetry and balance. Exercise slowly and gently in order to avoid any cause for feeling pain.

Top 10 Exercises to Strengthen Your Back and Reduce Back Pain - Pilates

Infant Pose

Kneel and sit on your heels. Being in this position spread the knees and tilt for head forward. Do these movements until you manage to place your head on the floor (touching the floor with your forehead).

Your head should be in the same straight line as your knees. You can stretch your arms either in front of you or behind you. Stay in this position for a while until you feel your muscles relaxed.

Top 10 Exercises to Strengthen Your Back and Reduce Back Pain - Infant Pose

Stretching The Arms And Legs While In Kneeling Position

Kneel and lean on your hands. Make sure the spine is straight. Look down. Inhale, extend your left arm and right leg, and breathe in three times. Exhale and return to the starting position. Repeat these movements with the opposite arm and leg.

Cat’s And Cow’s Poses

Kneel and lean on your hands, look down and make sure the backbone is straight. Your palms should be under your shoulders and knees directly below your hips. Breathe. Then, during exhalation pull the stomach in and fold back up as much as you can, like a cat.

Top 10 Exercises to Strengthen Your Back and Reduce Back Pain - Cat’s And Cow’s Poses

From this position jump to cow’s position: Inhale and slowly twist your back down, one vertebra at a time. Lift your head. Abdominal muscles should be under pressure in order to comply with the lower part of the back. Repeat this exercise from cat’s to cow’s position and vice versa.

Swimming Pose

Lie on your stomach. Extend your arms in front of you and slide on your stomach. Extend your arms and legs and slightly lift them off the floor while looking down. Now lift your left arm and right leg and pause for a few seconds. Repeat the same with the other leg and arm.

Top 10 Exercises to Strengthen Your Back and Reduce Back Pain - Swimming Pose


Special exercises of yoga are intended to reduce or prevent pain in the low back. Yoga has relaxing and beneficial effects on the health of the entire organism.

Raising The Knee

Lie on the floor. Gently pull your left knee towards the chest and hold this position for a few seconds. Then extend your legs and repeat the same with the right knee. Repeat this several times. Then, place both knees towards the chest and stay in this position as much as possible. After doing this exercise, you will feel relaxation and relief in the lower part of the back. Repeat this exercise each day in order to prevent further pain.

Cobra Pose

If the pain is already present, this activity should be performed slowly. Lie on your stomach and rely on your hands. Now, slowly bend your back backwards. Hold this position for a few seconds.

Top 10 Exercises to Strengthen Your Back and Reduce Back Pain - Cobra Pose

Pose “Triangle”

If you are a beginner, it might be problem for you to manage to endure this exercise until the end, but try as much as you can – it is important to stretch. Stand up, spread your legs and lean on the left. Place the left hand on the left knee, hold the back straight.

Stretch your right arm up high and stare at it. Hold this position for a few seconds. Return to the starting position and repeat the exercise for the right side of the body. Repeat the exercise for the both sides until you feel relief in the lower part of the back.

Top 10 Exercises to Strengthen Your Back and Reduce Back Pain - Pose “Triangle”


Swimming is an ideal sport for people suffering from back pain, it relaxes and strengthens the muscles. Before going to the pool, learn more about the proper techniques of swimming. A good idea is to be monitored by a swimming instructor, who will improve your technique and will give you proper advices.

Swimming will be easier if you use swimming masks or goggles In order to maintain proper body position you can use floating objects such as life jackets. You can perform a number of other exercises to relax your back and to strengthen your muscles.

Take good care of your back and don’t wait for the pain to kick in before you start doing these exercises. Rehearse every day – this will prevent back pain and you will feel great after.

Source: Healthy Food House via Idealist4ever

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