The Best Workouts To Do If You Have Back Pain

Workout for Back Pain

Don’t let back pain stop you from getting fit.

Back pain is a widespread problem that affects millions of people around the world. It’s also incredibly frustrating because there isn’t always a clear cause or cure.

If you suffer from back pain, you probably already know that exercise is vital for treating it. However, if you’ve tried exercising before without success, then you might want to try out these exercises instead.

They’ll give you a better chance at alleviating your back pain.

Workouts To Do If You Have Back Pain

Exercise For Lower Back Pain: The Truth About Exercise For Lower Back Pain

It’s not uncommon for people with lower back pain to visit their doctor and be sent straight for an MRI scan. This test can help doctors determine whether a person has a severe disc herniation or spinal stenosis.

However, this kind of test only works on someone who has severe symptoms. So what should you do if you have mild to moderate back pain?

In most cases, you’re going to need more than just medication to treat your back problems.

How To Get Rid Of Lower Back Pain At Home

This article will show you how to naturally get rid of back pain by doing simple stretches and exercises. These are movements designed to strengthen muscles in the area behind your stomach and pelvis.

They’re called core strengthening exercises. Core strength includes the abdominal muscles, pelvic floor muscles, and other muscles that support the spine.

Core Strength Exercises Core strength exercises are great for improving posture and reducing back pain. But they don’t just come in one form. There are many different types of core strengthening workouts.

So which ones are best? Which exercises are practical when it comes to relieving back pain?

Here are some of the core strengthening exercises.

1) Plank

Start by lying face down on the ground. Then lift yourself so that your body forms a straight line from head to toe.

Your arms should be completely straight. Hold onto something like a chair or table to keep yourself steady.

2) Mountain Climbers

Lie at on the ground. Lift your legs and knees until you’re sitting up straight. Then bring your knees together and lean forward while keeping your feet firmly planted on the ground.

3) Squats

Stand with your feet shoulder-width apart. Bend over slightly, lowering your chest toward the ground.

Keep your hands placed directly under your shoulders.

4) Crunches

Sit on the edge of a bench with your hips bent 90 degrees. Place your hands behind your head. Then slowly push your hips backward until you feel a stretch across your midsection.

5) Reverse Crunch

Lying face down on the ground, extend both legs straight out in front of you. Now bend your right leg and place your foot against your left thigh. Bring your knee towards your chest while pushing your hips backward.

6) Single Leg Bridge

Sit on the edge of a step with your legs extended in front of you. Your toes should be pointing away from you. Extend your arms in front of you and hold on to something rm.

7) Side Lunge

Place your left foot next to your right hip. Step forward with your right foot and raise your left arm overhead. Raise your left knee towards your chest.

8) Side Plank

Get into the same position as the side bridge, except instead of raising your arm, raise your entire torso upwards.

9) Knee Taps

Standing tall, reach out in front of you with your arms at shoulder level. Next, bend your knees and touch them with your fingertips. Repeat this movement ten times.

10) Cat/Cow

Lie on your belly on the floor and point your toes upward. Slowly roll your upper body over to the right and then roll back to the center. Repeat on the opposite side.

11) Lumbar Curl Ups

Get in a pushup position with your hand positioned underneath your lower back. Start with your hands on the floor and then curl your torso upward using only your arms.

12) Abdominal Sit Up

Begin kneeling on the ground with your knees bent and your thighs parallel to each other. Lean forward and rest your forearms on the floor. Push your hips backward until you feel a stretch across your abdomen.

13) Pelvic Tilts

Begin standing with your feet shoulder-width apart. Bend at the waist and grasp your ankles. While maintaining good balance, slowly tilt your pelvis backward and forward.

14) Hip Flexor Stretch

If you have low back pain, try this pose. Lie at on the floor, propping up your head with a pillow. Bend your knees and place your feet close together. Reach for your heels and hug them tightly.

15) Seated Forward Fold

Sit upright in a comfortable seat or on the floor. With your palms facing upwards, gently fold forward until you feel a stretch across your chest.

16) Standing Twist

Stand with your feet shoulder-width apart and your arms by your sides. Take one giant step back with your right foot, turning your body 45 degrees clockwise. Hold that position for two seconds before stepping back with your left foot. Continue doing this 15-20 times.

17) Spinal Twists

Start in a standing position. Bend your knees and put your weight on your right foot. Slide your left foot behind you, so it is resting on the floor. Lift your right elbow and place it on top of your left knee. Keep your eyes closed and breathe deeply.

18) The Cobra

Start lying at on your stomach. Place your elbows on the floor beside your shoulders. Keeping your chin tucked, lift your neck off the ground.

19) The Warrior II

Stand tall with your feet shoulder-width apart. Place your hands on your hips. Rotate your torso to the right and look at your right hand.

Holding this posture, rotate back to center and repeat.

20) The Mountain Climb

Stand tall with your feet shoulder-width apart and your arms by your sides. Bring both fists to just below your shoulders and hold them there. Inhale and exhale through your nose while lifting your shoulders away from your ears.

21) Single Leg Circles

Stand with your feet slightly apart and turn your left foot outward 90 degrees. Turn your right foot inward 90 degrees and continue rotating in circles until your entire leg is straightened. Your foot should be raised about 12 inches above the ground.

22) The Plank

In a high plank position (hands directly under your shoulders), raise your legs 6 to 8 inches off the ground. Straighten your arms and lean into the wall if possible. This exercise will strengthen your core muscles.

23) Reverse Crunches

Lying on the floor, bend your knees and place your feet at on the ground. Raise your hips, so they are perpendicular to the ground. Then, bring your forehead down to the ground as far as you can go without touching it.

Workout for backpain
Vertical shot of young dark skinned woman has backache, raises legs, does stretching exercises together with coach.

24) The Side Lunge

Stand with your feet wide apart and your arms by your sides. Step out to the right side with your right foot, lowering your body until your thigh is parallel to the floor. Push yourself back up to the starting position. Repeat on the other side.

25) The Wall Sit

Lie face up against a wall. Slowly lower your butt toward the floor. Once your thighs are nearly parallel to the floor, pause briefly, then push yourself back up.

26) The Knee Tuck

Kneel on the ground with your knees bent and your arms placed along your thighs. Lean forward and reach for the floor. As you do this, press your knees towards your chest. Lower your head between your knees to increase the stretch.

27) The Lateral Lunges

Stand with your feet wider than hip-distance apart. Reach for your toes with your arms extended over your head. On an inhale, step backward with your left foot, bending your knee to lunge laterally.

Exhaling, step forwards with your right foot, pushing your hips back. Continue lunging forwards and back alternating sides.

28) The Quadruped

Begin by kneeling on all fours. With your palms facing each other, extend your arms outwards and touch your fingertips together. Next, slowly lift your upper torso off the floor, keeping your spine naturally arched. Hold this position for 5-10 seconds before returning to the start position.

29) The Bridge

Begin by standing upright with your feet hip-width apart. Bend one knee, bringing your heel close to your buttocks. Extend your opposite arm overhead, holding onto a sturdy object or a countertop.

Without allowing your knee to drop to the floor, push your body upwards, raising your other leg and placing it next to your first leg.

30) The Squat

Begin by squatting over a low box or chair. Place your hands on the box or chair to steady yourself.

From here, slowly lower your body to a comfortable depth. Keep your heels on the floor.

31) The Burpee

Start in a standard pushup position, but instead of lying on your stomach, jump up and land in a squat position. Quickly stand up again, jumping upward with both feet at once—land in a pushup position and repeat.

32) The Jump Rope

Jump rope for 30 seconds to warm up. Start with short bursts and gradually lengthen your time.

33) The Mountain Climber

Lie on your back with your hands behind you. Lift your hips off the ground and hold that position for five counts. Then, roll your hips over to your right side, and hold that position for five more counts.

Rollback to your original position, and hold that position for another five counts. Now turn around and do the same thing on your left side.

34) The Plank

Place your forearms on the floor from a pushup position and keep your elbows directly under your shoulders. Your body should form a straight line from head to toe. Brace your abs and hold this position as long as possible.

35) The Side Lunge

Stand sideways with your legs about shoulder-width apart. Step to the left with your left foot, lifting your right leg slightly so that your right foot lands just beyond your left foot. Return to the center.

36)The Overhead Triceps Extension

Stand tall with your feet shoulder-width apart. Raise your arms above your head and bend your elbows

37) The Dumbbell Row

Hold two dumbbells between your knees. Keeping your core tight, pull the weight towards your chest until your arms are fully contracted. Slowly let the consequences down.

38) The Kneeling Windmill

Kneel with your knees bent 90 degrees. Lean forward and rest your forehead against the floor. Begin rotating your trunk clockwise to work your obliques, then switch direction and turn counterclockwise to work your rectus abdominous muscles.

39) The Incline Pushup

Get into a pushup position, but make sure your hands are placed more expansive than your shoulders.

Lower your body toward the floor, pushing through your hands while maintaining an incline stance. As soon as your chin touches the floor, push back up to starting position. Repeat!

40) The Single Leg Deadlift

Stand with your feet together, and your toes pointed outward. Bend your front leg, and raise your rear leg behind you. Keep your hips square throughout the movement. Pause momentarily, then return to the starting position. Complete ten reps, alternating sides.

41) The Standing Cable Crunch

Grab a cable crunch machine and lie face upon it. Hold onto the handles and bring them up towards your chest. Lower them back down, and repeat.

42) The Core Pulldown

Sit on a bench, holding the ends of a barbell across your lap. Using a wide grip, lift one end off the bench and allow it to dangle in front of you. Without moving your torso, lower the bar to your sternum.

Slowly lift the bar back up, keeping your spine at.

43) The Medicine Ball Slam

Throw a medicine ball against a wall or doorframe.

44) The Reverse Lunge

Stand with your feet hip-distance apart. Take a giant step backward with your right foot, and land softly on the heel of your left foot. Make sure not to hyperextend your knee by bending at the ankle joint. This exercise is meant to strengthen your quadriceps.

45) The Swiss-Ball Hamstring Curl

Lie down on your back with your knees bent and your heels on the edge of a stability ball. Place your hands underneath your body, palms facing upwards. Tighten your hamstrings and slowly curl yourself up

46) The Barbell Squat

Place a barbell over your shoulders and stand with your feet shoulder-width apart. Slowly squat down, allowing your thighs to be parallel to the ground. Once your thighs are completely extended, drive your butt back to the standing position.

47) The Mountain Climber

Lie on your stomach with your hands on the floor next to your shoulders. Lift your upper body up and out of the hole formed by your hands. Allow your body to hang for 3 seconds before returning to the original position.

48) The Plank

Start in pushup position, but make sure your elbows are slightly higher than your wrists. Your forearms should form a 45-degree angle with the ground. Press your body straight so that your forearms and toes support your whole body.

49) The Dumb bell Shoulder Shrug

Holding a pair of dumb bells with both hands, shrug your shoulders as a weight lifter would.

50) The Dumb bell Side Raise

Hold a pair of dumb bells with both hands, and lean to one side. Exhale as you raise the dumb bells above your head.

Try out this exercise and get ride of back pain!


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