10 exercises for back pain


Pain in the waist is one of the most common ailments among sedentary people who work as office workers or are simply not used to intense physical activities. In these cases, even when the person in question is preparing to exercise, it is possible that during the first days you notice annoying pains in the lumbar area. At this point, you should pay attention to what your body asks of you and start performing certain exercises.

10 exercises for waist pain

For this there are a series of exercises that you can perform to relieve and strengthen the muscles of the spine and thus avoid future annoying pains. Below, in, we present a list of 10 exercises for waist pain that will improve your posture and make your ailments disappear.

Exercises for lumbago: flexibility in the pelvis

One of the main causes of pain in the lower back and / or waist is due to poor posture and lack of physical activity to strengthen the muscles in that area. If what you want is to relieve the pain that is progressively aggravated when you adopt a bad posture for a long time, we advise you to focus on exercises for lumbago that allow you to gain flexibility in the pelvis and lower back. The following exercise for back pain is one of the best options you have:

  1. The first thing you should do is lie on your back and bend your knees comfortably.
  2. Next, use a rubber ball to make the exercise less painful. Place the elastic ball under the pelvis.
  3. Place your arms extended sideways to give the body greater stability.
  4. Now, to execute the exercise, it will be enough to bring the pelvis up and then down with slow movements. Perform this exercise for 5 minutes before resting.

To relieve lower back pain, it is also recommended that you learn to adopt a good posture in front of the computer while working.

Exercises for the lumbar back: waist turn

This exercise is extremely important, as it helps not only to improve the symptoms of pain in the waist, but also to accommodate the vertebrae of the spine thanks to the rotating movement. To run this exercise for low back pain correctly, follow the steps below:

  1. The first thing you should do is lie on the ground on your back with your arms well stretched out on each side, as if it were a cross.
  2. Keep your knees bent, so that the soles of your feet are well supported on the mat or mat on which you are exercising.
  3. To start performing the movement, you will have to lower your knees to the left slowly, both glued. When your left knee touches the ground, leave your legs at rest for a few seconds.
  4. Drive both knees back to the center, then bring them to the ground again but now turning to the right side.

Run this exercise over 3 minutes on each side, just as you will see in the presentation image.

Exercise for low back pain and to relax the back

This is one of the simplest and most effective exercises for low back pain that exist, as it is perfect to relax the spine and the entire lumbar area, providing rest to each individual and improving the flexibility of the posterior muscles of the body. See how to do it below:

  1. It is essential to look for a surface that exceeds your knees in height, but that does not reach the pelvis. A bench or stool would be ideal.
  2. Once you have the platform ready, you will have to rest both hands on it, directing your body towards the front and slightly arching the column. Remember to keep your hands and feet parallel to each other.
  3. To finish performing the exercise, you must stay on the tip of your feet supported. Basically, you will only have to lift your heels off the ground and make a simple movement of ascent and descent, also taking your head to the pectoral area.

As you will see, it is a position similar to the one we would adopt just before performing a push-up.

Lumbar back exercises

The lumbar area is one of the areas of the body where more tension accumulates throughout the day, as it is a point close to our center of gravity. To relax the muscles of this specific part of the back and that everything returns to its place, perform the following movement, since it is one of the most effective exercises for low back pain that exist:

  1. Lie on your back on the floor, on top of a mat or mat.
  2. Then, bend your knees completely until your heels partially touch your hamstrings.
  3. Next, you should take both knees with your hands and execute very short movements bringing the knees to one side and the other.
  4. After a few minutes, and when you have found the most comfortable movement, start to lengthen them more but with some slowness.

If performing the movements is painful or uncomfortable, you can always stand still with your knees stuck to your chest, as in the classic Apana Sana yoga posture. If you want to discover more easy yoga poses to relieve back pain, don't miss this other article from.

Exercises for waist pain:

This exercise for waist pain is perfect if you want to improve the flexibility and mobility of the back, as well as relax the lumbar area and take your vertebrae to their original position gradually and not at all aggressively. Here's how to do this great exercise:

  1. The first thing you should do is sit on your feet, letting your buttocks rest on your heels. You can use a blanket or quilt to avoid hurting yourself.
  2. Next, you will have to bring your body to the front with your arms extended over your head. Make sure your forehead touches the ground, as does the palm of your hands.
  3. To perform the rest of the exercise for low back pain, you must carry one arm over the other and make a slow turn to the side of the arm that is located below the other.
  4. Perform each move to both sides, holding the final position for 20 seconds. Do 10 repetitions to see the improvements before.

Exercises for back and neck pain

Next, we propose an activity that in addition to strengthening the lumbar at home, will allow you to gain flexibility in all the muscles of the posterior area of the body, from the hamstrings to the shoulders and neck, which is why it is an ideal exercise for back and cervical pain. To execute it correctly and get the best results, follow the steps below:

  1. The first thing we recommend is to relax your breath for a few minutes before starting to prepare your body.
  2. Next, extend your arms upward and direct the tips of your fingers to the tips of your toes. It doesn't matter if you need to flex your knees a bit to get full movement.
  3. Next, and maintaining the position in which you are, you will have to fully extend your knees, to feel tension in the hamstrings and throughout the spine.
  4. Hold this position for 10 seconds and relax your knees again.
  5. Repeat the exercise 10 times over 2 sets.

If at any time the movement is uncomfortable, you can always leave your knees bent and focus on stretching your back well, especially the lumbar area. While it is true that the ideal is to perform this exercise while standing, you can also carry out these stretches from the ground. This article about Exercises for neck pain can also help you relieve neck pain.

Exercises to align the spine correctly

Maintaining a correct posture is essential to enjoy better muscle health. Having good posture will help us keep the spine in place and prevent us, over time, from developing waist pain and permanent injuries. If you want to learn how to perform some exercises for the lumbar back that allow you to align the spine, follow this step also:

  1. The first thing you should do is place yourself upside down, lying on the floor.
  2. Next, lift your trunk slowly with your hands touching your shoulders. The goal is for the arms to be well collected on each side of the body and for the elbows to remain flexed at all times.
  3. Keep your chest raised and spine slightly curved for about 7-8 seconds before relaxing your muscles again and returning to the ground.
  4. Do 5 more repetitions.

Exercises to strengthen the lumbar: the bridge

This exercise for low back pain is one of the best known and is very similar to the first on the list. To do it correctly, follow the step by step that we indicate below:

  1. Lie on the floor on your back with your arms well stretched out and somewhat separated from the body. This will serve to give support and stability to the movement when executing the exercises for low back pain.
  2. Next, bend your knees and make sure the soles of your feet are firmly firm on the ground.
  3. Once you are in this position, execute an upward movement with your waist, until your body (from the knee to the shoulders) is fully aligned.
  4. Hold about 15 seconds in this posture and finally relax your body back on the ground. Do 6 more repetitions of this exercise.

Exercises for waist pain: the cobra

This exercise not only helps to strengthen and relieve pain in the lower back area, but also improves the flexibility of the waist muscles and, at the same time, brings each vertebra of the spine to its original position. In yoga, this posture is known as, although it is popularly called “the cobra”. Here's how you should perform the penultimate of these exercises for waist pain:

  1. First, lie on your stomach on a mat or mat that prevents you from hurting yourself. Be sure to stretch your legs well, so that your fingertips are resting on the floor.
  2. Next, you will have to raise your trunk from the ground slowly. To do so, help yourself from the palm of your hands against the mat. Be sure to keep your legs supported and arch your spine back to a point that is comfortable for you.
  3. Hold this position for 25 or 30 seconds and finally relax the body to repeat the exercise 5 more times.

If you want to discover more exercises to relieve lower back pain, check out this other article from.

Exercises for low back pain: the cat

If you still do not know the posture of the cat, you should know that it is one of the simplest and most relaxing movements of yoga. As we have already mentioned, a correct posture is essential for those people who work sitting for long hours or who spend the day standing, up and down. Not being careful with the posture of your spine can lead to serious health problems in the future, so here is an exercise for back and neck pain that you should incorporate into your routine. Follow each of these steps:

  1. You should start on the floor, leaning on your knees and with the palm of your hands well attached to the mat or mat. Try to keep your back straight to avoid injury.
  2. Next, you will have to start arching and aligning your spine as if you were a cat adopting the position of defense. To do this, arch the spine downwards, pulling out the abdomen, and after a few seconds of pause, arch the spine upwards, as if you wanted to form a semicircle.
  3. The neck must accompany each movement well, which is why we say that it is one of the most effective exercises for back and neck pain. When you bring the spine down, raise your face upwards. When you are going to arch your spine upwards, drop your head forward, stretching your cervical well.
  4. Hold each position for 6 seconds and alternate the movement up and down for 1 minute.


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