Suffer From Back Pain? These 5 Easy-Peasy Exercises That Will Make You Forget About The Pain Forever

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Back pain is no joke. About 54% of people suffer from it. About 26% experience it because of the lack of physical activity.

Nexter.org presents you a list of simple exercises to help you forget about the back pain forever.  

Quadriceps stretch

Source: YouTube

It might sound scary, but no worries. It is very easy, it will increase your blood circulation and here is how you do it:

  1. Stand straight.
  2. Stand on your left leg and hold the right one behind you.
  3. Try touching your heel, this will help you to stretch quadriceps, back, and hips.
  4. Stay in this position for 30 seconds and do it 2 more times for both legs.

Downward facing dog against a wall or chair

Source: Yoga Journal

This will help you to release stress in your neck, thighs, shoulders and back.

  1. Find something that will help you not to fall and stand straight.
  2. Step away from the supporting thing so you can still reach it and put your both hands on it.
  3. Bend down as much as you can, the more you do it, the more backstretch you’ll get.
  4. Lower body must be straight.
  5. Stay in this position for 30 seconds and do it 2 or even 3 more times.

Spinal stretch

Source: athleticsweekly

We sit behind out computers, in our offices and classrooms and behind the wheel with bad posture making our back suffer. Spinal stretch will help you to strengthen back muscles and keep the good posture.

  1. Lay on your back and stretch your arms perpendicular to your head.
  2. Put your left leg in the air and put it on the ground on the right side with the help of the right hand.
  3. Turn your head to the left side slowly, now you will feel stretch in your back and thigh. Hands are still in the perpendicular position.
  4. Stay in this position for 30 seconds and do it 2 more times for both legs.

Knee stretch to the chest

key-stretch-06-lying-knee-to-chest-stretch

Source: The Stretching Institute

This one will help you to relax the thigh muscles and correct the backbone.

  1. Lie on your back.
  2. Bend your left leg and hold it with your hands.
  3. Now, pull it as close as you can to your chest to feel that stretch.
  4. Stay in this position for 20 seconds and do it 2 more times for both legs.

Double leg knee to chest

Source: LifeMartini

If you don’t move your muscles enough, you will be more prone to spinal cord arthritis and spinal cord stenosis. With this exercise you will increase the motion of your lower back muscle.

  1. Lie on your back.
  2. Bend both the legs and hold your hands behind your knees.
  3. Pull them as close as you can to your chest to really feel that stretch.
  4. Stay in this position for 20 seconds and do it 2 more times.

We hope you will have fun doing these easy-peasy exercises to make your back strong and healthy.


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Suffer From Back Pain? These 5 Easy-Peasy Exercises That Will Make You Forget About The Pain Forever
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Suffer From Back Pain? These 5 Easy-Peasy Exercises That Will Make You Forget About The Pain Forever
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Back pain is no joke. About 54% of people suffer from it. About 26% experience it because of the lack of physical activity.
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