There are many exercises that can help relieve back pain. Some of the most common include:
Cat-cow pose: This yoga pose helps to stretch the spine and improve flexibility. To do this pose, start on your hands and knees with your back flat. As you inhale, arch your back like a cat, lifting your head and tailbone. As you exhale, round your back like a cow, tucking your chin to your chest. Repeat 5-10 times.
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Cat-cow pose exercise for back pain
Bird dog pose: This pose helps to strengthen the core and improve balance. To do this pose, start on your hands and knees with your back flat. Extend your right arm and left leg out in front of you, keeping your back straight. Hold for 5 seconds, then repeat on the other side. Do 5-10 repetitions on each side.
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Bird dog pose exercise for back pain
Knee to chest stretch: This stretch helps to relieve pain in the lower back and hamstrings. To do this stretch, lie on your back with your knees bent. Bring one knee towards your chest, holding it with both hands. Hold for 30 seconds, then repeat on the other side. Do 2-3 repetitions on each side.
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Knee to chest stretch exercise for back pain
Plank pose: This pose helps to strengthen the core and improve posture. To do this pose, start in a push-up position with your forearms on the floor and your body in a straight line from your head to your heels. Hold for 30 seconds, then rest. Do 3-5 repetitions.
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Plank pose exercise for back pain
Bridge pose: This pose helps to strengthen the lower back and glutes. To do this pose, lie on your back with your knees bent and your feet flat on the floor. Raise your hips off the floor until your body forms a straight line from your knees to your shoulders. Hold for 5 seconds, then lower back down. Do 10-15 repetitions.
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Bridge pose exercise for back pain
It is important to start slowly and gradually increase the intensity of your exercises as you get stronger. If you have any pain, stop the exercise and consult with a doctor or physical therapist.
In addition to exercises, there are other things you can do to help relieve back pain, such as:
Losing weight, if you are overweight or obese
Getting enough sleep
Avoiding sitting or standing for long periods of time
Using proper lifting techniques
Maintaining good posture
If you are experiencing back pain, it is important to see a doctor to rule out any underlying medical conditions. Once any underlying conditions have been treated, exercises can be a helpful way to relieve pain and improve your overall health.
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