5 Best Exercises to Eliminate Back Pain Fast

5 Best Exercises to Eliminate Back Pain Fast

These 5 moves can help you get rid of back pain instantly

With age, you develop various types of health problems. One common complaint from men & women over 40 years is experiencing lower back pain. According to health experts, exercising is considered to be the best solution to eliminate future pains and aches. The chance of experiencing lower back pain is slashed by about 35% if you exercise for 2-3 times a week. Physical activities undertaken warms up your muscles as well as increases blood flow, thus relieving pain and encouraging healing.

5 exercises to eliminate back pain quickly


Widen your feet and stand with knees bent slightly. Then keep hands on lower back like trying to slide them within your back pockets. Next, arch gently your head, neck & lower back backwards. Slightly forward your hips. Look ahead if feeling dizzy or uncomfortable. Pause for some time and return back to original position. It is one repetition.

Abdominal Bridging

Bend your knees and with flat fee on floor, lie backwards. Now push down using legs after tightening your abdominals. Lift your butt to lower back off floor. Then, raise your rear till you form straight line with legs and hips and back. Be in this position for about 5 seconds and return back to original position to complete one repetition.

Abdominal Bracing

abdominal bracing exercise for back pain

On any firm surface, with bent knees and flat feet on floor, lie backwards. Flatten back and tighten abdominal muscles. Imagine your belly button is sinking into the floor and be in this position for 5 seconds and go back to original position to complete one repetition.

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Bird dog

women doing bird dog exercise fitness trainer back pain relief

With flat back and engaging your abdominals, start on all fours. Lift right arm before you and left leg behind and breathe steadily throughout the move. Then go back to original position. Now, repeat the exercise with opposite leg & arm to complete one repetition.

Camel/Cat Move

camel cat exercise for back pain relief
image credit: mpora

Keep knees beneath hips and hands beneath shoulders and start on all fours. Round your back and tighten up your abdominals like rounding over some large exercise ball. Be in this position for 10 seconds and release slowly by allowing your back to sag. Your body should drop to floor relaxing your back muscles. You complete one repetition.

The above are the best moves to eliminate back pain.


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