3 At-home Exercises You Can Do to Relieve Back Pain

Back pain is one of the most common medical problems in the United States, according to the National Library of medicine, affecting 8 out of 10 people. Back pain can cause major disability and interfere with the quality of your life. Fortunately, you can perform corrective exercises at home to relieve your back pain.

The concept of corrective exercise is to exercise with purpose. Corrective exercise programs are a planned process that starts your activity at an appropriate level for you then steadily advances until you regain your normal function. Corrective exercise focuses on performing the right movements at the right time to address the underlying causes of your pain.

3 Corrective Exercises for Back Pain Relief

Supine hip flexor

This exercise mildly stretches your hip flexors, the group of muscles that help you lift your knees and bend at the waist.

Lie on your back just at the edge of your bed. Dangle the leg closest to the edge of the bed. Hold this position for two minutes. Perform one repetition per side.

Back flexion exercise

The back flexion exercise helps you bend forward at your waist by stabilizing your trunk and stretching tight muscles in your back.

While lying on your back, draw both your knees up to your chest while simultaneously flexing your head forward. Pulling yourself into a ball in this fashion can stretch cramped muscles in your back. Hold for ten seconds. Repeat five to ten times.

Knee to chest stretch

With one leg stretched, the single knee to chest stretch opens up your lower back.

Lie on your back with your knees bent and feet flat on the floor. Place both hands behind or on top of one knee and pull your knee up to your chest. Hold for ten seconds. Repeat five times with each leg.

Always consult with a healthcare professional before beginning or changing any exercise routine. If your pain persists, seek chiropractic treatment.

How often do you suffer back pain?