3 At-Home Exercises to Stop Back Pain

Did you know? Back pain is the most common kind of pain nowadays. Over 8 percent of all adults feel numbing pain on their backs every day, and you’re probably part of that statistic.

So, how to relieve back pain for good? An excellent way to do so is to stretch out and build up strength in your back muscles.

When your back muscles can support your body weight, you won’t have to worry so much about poor posture and flaring pain. Read on to find out how to stop back pain with these 3 easy at-home exercises.

Stop Back Pain With These 3 Easy Exercises

1. Glute Bridges

At first glance, the glute bridge might seem like it’s too easy, but don’t be fooled. It works your glutes, hamstrings, and quads. Plus, it stretches your lower back, chest, and shoulders.

You can often see this move in gymnastics, where spine flexibility is a priority. For beginners, you may want to modify the glute bridge by using a box to elevate your feet. Thus, it can become easier for you to lift your back.

Here’s how you can do a glute bridge:

1. Lie down on your back with knees bent, hip-distance apart. Keep your feet flat on the floor or mat.

2. Take a deep breath, squeeze your core and glutes, and lift your hips to a bridge.

3. Hold this position, while still engaging your core and glutes, then return to the mat slowly with control.

4. Repeat the glute bridge 6 to 8 times, or up to your capabilities.

2. Sphinx Pose

If you’re looking for a gentle, relaxing stretch, try doing the sphinx pose. Also called Salamba Bhujangasana, this pose is quite popular in yoga practice.

Many yoga students are introduced to the sphinx pose early on since it’s one of the easiest to do. Aside from stretching your back, it also opens up your chest, shoulders, and abdominal muscles. You can definitely try this one out in the morning or whenever your back’s feeling too tight.

Here’s how to do a sphinx pose:

1. Lie face-down on the floor or mat and extend your legs behind you, hip-width apart.

2. Let the tops of your feet rest gently on the mat and spread your toes. Don’t tuck or tense up your toes.

3. Bring your arms up and rest your elbows under your shoulders. Keep your forearms down on the floor, parallel to each other.

4. Inhale deeply, then lift your upper body off the floor, as comfortable as you can. Engage your legs and allow your lower back to lengthen.

5. In this position, keep your elbows tucked into your sides and drop your shoulder blades down your back. You’ll probably feel the stretch in your arms, chest, and back.

6. Breathe deeply and let yourself relax. If you can, gently bring your chin toward the back of your neck and gaze upwards.

7. Hold the sphinx pose for up to 10 breaths. Then, exhale and slowly release your position. Lower your upper body to the floor, while relaxing your arms at your sides. If you can’t keep your forehead on the floor, turn your head and breathe gently.

3. Child’s Pose

Another popular and easy yoga move to try is the child’s pose. It allows you to breathe deeply and let go without worrying too much about your body’s posture.

Why is that so? It's because, in yoga practice, the child’s pose is a basic moment of peace after doing a lot of complicated stretches. It’s simple enough for beginners, and it can give your back a timeout after sitting or standing for too long.

How to do the child’s pose at home:

1. Come to a tabletop pose, where your hands and knees are on the mat or floor.

2. Spread your knees as wide as you can, and keep the tops of your feet on the mat with your big toes touching.

3. Slowly lower your stomach to rest between your thighs. Let your forehead touch the floor while relaxing your shoulders, jaw, and eyes.

4. When possible, stretch your arms in front of you, keeping your palms on the floor. You can also keep them at your sides, with the palms facing towards the ceiling. Any modification of this pose is fine.

5. If you can’t lean your forehead to the floor, rest it on a soft block or your hands instead.

6. In the child’s pose, do whatever feels more comfortable for you. If any part of the body is straining too hard, modify and adapt.

7. Breathe steadily and stay in this pose as long as you need. To release, exhale and slowly bring yourself up with your arms and legs.

As you can see, many yoga poses are helpful for your back. After all, yoga does make your back stronger and healthier than before. However, a word of caution: make sure that you’re following proper form when trying these exercises. Do a warm-up and work up to the pose gradually, rather than forcing your body in one go.

Aside from exercise, don’t forget to treat your back with a massage gun too. According to a 2013 study, massage therapy can reduce lower back pain for good. If you’re looking for a great massage gun to use at home, go to the end of this article for a top, expert-level recommendation!

Stop Back Pain Permanently with Exercise and Massage

While it might seem like a small, trivial issue, back pain can be such a huge distraction in your day-to-day life. Every time you bend over or sit down, you might feel the pain flaring up now and then.

So, don’t forget to try the 3 easy exercises above. If you can, do those stretches every day, so you can actively recover before and after work. And of course, treat yourself with a back massage too.

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This article does not necessarily reflect the opinions of the editors or the management of EconoTimes