Back Pain Relief Exercises

Anyone suffering from the debilitation of back pain can get some light relief by using some simple but effective back pain relief exercises. I used to have back pain myself and I was recommended these exercises by a good physio at a specialised back pain clinic.

Lie Down And Twist At The Hip

Lie down on your back on the floor. Not directly on a hard surface but with something soft to protect your joints like a soft mat or a blanket. By the way, for some reason this does not work if you try it on the bed. It seems a bed is just too soft.

Now spread your right arm out at a 90 degree angle to your body, as if you were pointing away from yourself. Now raise your right knee, so that your right foot is level with your left knee but flat on the floor. Now turn your head to look at your right hand. Next, use your left hand to turn your right knee towards you. Basically, your upper body will still lie flat on the floor (your back) but your lower body will twist at the base your spine. Just rock your knee gently.

Now repeat with the other side.

You may hear a pop or a click and some great relief when you do this.

Stand Up And Support

While standing up, take your hands and place them on your hips as if you were waiting for a bus, with the fingers on your back and the thumbs on your front.

Now move your hands further round the back so that the finger tips meet at the centre of your back. Your thumbs will be closer to your sides now rather than the front.

Now push the top of your back backwards. You should feel a satisfying stretch in the lower back. You’ll know what I mean when you get the hang of it.

This is one of the best back pain relief exercises, I still use it from time to time. I often do it when I wake up just for the great feeling.