8 Most Effective Exercises To Reduce Back Pain

Back pain is one of the most persistent, chronic pains we must deal with in our lifetime, and we’d be hard pressed to find someone who hasn’t had to deal with it from time to time. That is why it’s important to work on the right areas and muscles that not only prevent muscle pain by lowering the stress on our back and lower back areas, but also help to alleviate the pain that comes with it.

Here are four simple yet effective exercises you can perform a few times a week to protect your back in the present and in the future.

Exercises To Reduce Back Pain:

1. Back extensions:


How to do it:

  • Lie on your stomach, and prop yourself on your elbows, lengthening your spine.
  • Keep your shoulders back and neck long. Keeping your neck long, arch your back up by pushing down on your hands.
  • You should feel a gentle stretch in the stomach muscles as you arch backwards.
  • Breathe and hold for 5 to 10 seconds. Return to the starting position.
  • Repeat 8 to 10 times.

2. Pilates Roll-Up:


How to do it:

  • Lie face up on a mat with your arms resting on floor above your head.
  • Float your arms up so your wrists are directly over your shoulders, and begin to curl your spine up and off the floor.
  • Fold over your legs, forming a U shape with your body.
  • Reverse the movement to lower back to the mat.
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