Best Back Exercises for Pain Relief

Whether the pandemic has changed the way you worked or not, the one thing we know that hasn’t changed, and that is the way you work. We are afraid but it’s no secret that you sit in front of a desktop the entire day just engrossed in your work. Yes, you are guilty of neglecting yourself and not prioritizing your needs, and that is the worst thing you can do to yourself. But don’t worry we are to help you out in any way that we can!

If you are stretching your neck side to side as you read this article then yes you are suffering from back pains and stiff joints. There could be many reasons for this but there are two important things we want to highlight for the purpose of this article:

1. Stress

Experiencing back pains and stiff joints is not an unheard-of phenomenon when you are under a lot of stress. The stress could be related to your work; maybe you just need to hit those deadlines and you are cramped with work. Or maybe it could have to do with personal reasons and a hefty day schedule.

2. Poor Body Postures

Ever heard of the famous literary character, Silas Mariner? Legend has it he used to crouch so much while doing his works that he developed a hunch back forever! If you don’t pay attention to the way you sit now, before you know it crouching can become part of your permanent stature and no one wants that!

However, don’t worry, not only have we compiled some amazing exercises you could to get pain relief, but if you follow them regularly you will be standing straight like a pillar and your back will be strong as ever! You don’t even need fancy equipment or gym machines to do this. We do recommend investing in good quality clothes that are lightweight so you don’t add any further burden on your shoulders, ventilating so that they can keep you cool at all times and also presentable so they aid you well in case you suddenly feel like exercising while you are working!

Experiencing Lower Back Pain every time you get up from your chair? Does it feel like the pain travels from your lower back all the way up towards your shoulders? Well, that is a common sensation when you sit in one place for too long. However, you can try the following exercises and see which one gives you relief the most.

1. Crunches


This exercise is recommended by many trainers as it has proven to be quite effective. Begin by:

  1. Lying straight on your back
  2. Practice breathing by inhaling deeply into your lungs and gradually exhaling releasing all body toxins
  3. Place both hands behind your neck
  4. Continue to breathe
  5. And then lift your upper body as much as you can towards your stomach.
  6. Hold yourself in this semi-sitting position for a few minutes before going back down again and repeating

If placing your hands behind your neck becomes too strenuous then you can always cross your arms on your chest. The idea is to push yourself using your core energy rather than using your hands or arms as support.

This exercise will definitely stretch your back muscles releasing you of lower back pain.

2. Cobra Pose


A renowned yoga pose that lets you relax and breathe deeply will relieving you of back pains.

You begin by:

  1. Lying on your stomach
  2. Place both hands directly under your shoulders
  3. Squeeze your elbows towards your body
  4. Lift your head and breathe deeply
  5. Then gradually raise your upper body with the help of your arms
  6. Move your chest forward and up
  7. Roll back your shoulders and straighten your arms.
  8. Your neck should be long and you should be looking straight

This posture has to be done slowly and gradually. Take your time and don’t forget to breathe deeply throughout.

3. Stretch your Knees to the Chest


Again this is one the easiest exercises you can do to help relieve you from back pains.

All you have to do is:

  1. Lie down on your back
  2. Keep your legs straight on the floor
  3. Feel them stretch and away from your body
  4. Breathe deeply as you do this
  5. The bend your right knee and bring it all the way to your stomach
  6. Grab your right knee with your hands and push it back to your stomach
  7. As you do that stretch your left leg forward as much as you can and really feel the stretch in your entire body
  8. Remember to keep breathing
  9. Then slowly release your right knee and repeat with the left leg

You should do this exercise a couple of times and before you know it, your lower back will be thanking you!

Always remember to prioritize yourself and your health. It’s never a good option to neglect yourself!

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