8 Most Effective Exercises To Reduce Back Pain

3. Cow Exercise:


How to do it:

  • Start this more by kneeling on all fours with your hands beneath your shoulders and your knees directly below your hips.
  • Exhale and gently arch your spine. Inhale, tighten your core muscles and round your back, like a cat.
  • Move slowly between movements and hold in each position for 5-10 seconds. Repeat 10 times.

4. Dead Bug:


How to do it:

  • Lie on your back with your feet in the air and knees bent 90 degrees.
  • Raise your arms in the air so that your hands are directly above your shoulders.
  • Slowly extend your right leg in front of you and your left arm above your head, keeping your lower back pressed against the floor.
  • Return to the starting position. Repeat on the other side.

5. Side Step Squat:


How to do it:

  • Stand tall with your feet together and hands on your hips.
  • Step your right foot to the right, so your feet are just wider than shoulder-width apart.
  • Bend your knees and drop your butt back and down to lower into a squat.
  • Straighten your knees and bring your foot back to the starting position. Repeat with the other leg.
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