4 Simple Exercises To Treat Your Back Pain At Home

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Your back is the foundation of your body. It’s a common problem that affects millions of people every year. But, if you’re someone who suffers from back pain, there are ways to improve it at home without spending tons of money or going under the knife for surgery. These four simple exercises can help you ease your discomfort and get on with your day:

Try rolling your back on a foam roller.

The foam roller is a great tool for self-massage and can help ease tight muscles in the back. To use a foam roller, lie on your stomach with the center of the roller under your lower back and roll back and forth slowly with your body weight. The key here is to avoid rolling too hard as this may cause more harm than good!

Once you’ve tried it on one part of your back, try rolling over to another spot (say, right above where you started) and repeat the procedure there — go slow and focus on any areas that feel particularly tight or sore. It’s important not to overdo it though: if at any point you start feeling pain during this exercise, stop immediately! And don’t worry about rolling anywhere near your spine or neck — those regions are way too sensitive for self-massage.

Do one-sided cat pose.

How to do it:

Lie on your stomach and gently stretch out your arms in front of you. Slowly lower your head as far as possible, keeping it level with the rest of your torso. Hold for 30 seconds, then switch sides and repeat for 30 more seconds.

How often should I do this?

Three times a day is ideal, but if that’s not possible, try to fit it into whatever routine works best for you—just remember that consistency is key!

Why should I do this?

This pose improves posture while strengthening the muscles in the lower back region (the erector spinae), which can help alleviate pain caused by poor posture or sitting at a desk all day long. It also increases flexibility in the spine and strengthens core muscles like the quadratus lumborum and abdominal oblique muscles. Finally (and most importantly!), this simple exercise will improve circulation throughout your body so that blood flows freely through all areas where there might be blockages or reduced oxygen flow—including those pesky pinched nerves!

Get into a plank position.

The plank position is a great way to strengthen the muscles in your back. It also helps improve posture, so you’ll be able to stand up straight and look more confident when you walk around, which is always nice!

To get into a plank position, lie down on your stomach with your hands under your chest as shown above. Then lift up onto your toes and forearms so that only the balls of your feet and palms of hands are touching the floor. Hold this position for 30 seconds at first; work up to 1 minute over time. If 30 seconds feels too easy for you or if you can’t maintain it for 1 minute without stopping or lowering yourself back down, try raising one arm off the floor (don’t worry about looking silly).

Try some hamstring stretches on the floor.

To do this exercise, lay on your back with your knees bent and feet flat on the floor. Then, lift one leg at a time off of the ground and slowly straighten it out in front of you. Try to extend it as far as possible without pain or discomfort—you want to feel the stretch in your hamstrings, which are located on the backs of your thighs.

After holding this position for 20 seconds (or as long as is comfortable), slowly lower both legs back down onto the floor at once. Repeat 5 times with each leg if needed—but don’t push yourself beyond what feels good! Be sure also not to bend or twist at either knee; keep them straight throughout this movement.

If you have had any lower back injuries before doing these exercises for treating back pain, ask an expert about modifications so that they may still be beneficial for treating what’s bothering you now but won’t cause further injury for future treatments down the road! If all else fails? Just get up from where ever you’re sitting right now so that a cat can come sit on top of my lap instead…

Exercise can improve your back condition, but you should be careful and pay attention to your body.

  • Knee-to-chest exercise:

While lying face down on the floor with your legs straight, raise both knees and pull them towards your chest. Hold for a few seconds and then return to the starting position. Repeat this 10 times, 3 times per day.

  • Back extension exercise:

Lie face up on the floor with both feet flat on the floor and knees bent at 90 degrees so that your thighs are perpendicular to your torso; lift hips off the floor as far as possible (keeping back straight); hold for 5 seconds then slowly lower back down until you have returned to starting point; repeat 10 times, 3 times daily


So, if you’re suffering from back pain, make sure to try these exercises out. They are simple and easy to do at home. You don’t need any special equipment like a gym membership or expensive equipment like an inversion table. And best of all? They will help relieve your discomfort! Just make sure that if there is any pain during the exercise then stop immediately and consult your doctor before proceeding with anything else

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