The 7 Most Powerful Exercises to Alleviate Lower Back Pain

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Today many people are sitting at the office for 8 or more hours, and when they come home they just need to rest. Physical inactivity has always been a serious issue, especially when you’re spending entire days in awkward positions in uncomfortable chairs that require your back to be tense all the time. Back pain is not an uncommon thing, for both physically inactive and active persons, but there are some exercises that can alleviate it – all you need are the right exercises.

Since lower back pain is very common and troubles a vast number of people, we have made a list of the most powerful exercises to help you fight against it. For some of them you don’t need any equipment that you probably don’t have lying around at home, but for some you need a gym membership.


1. Cobra Stretch

This is an exercise frequently performed in yoga classes, but you can do it as well, you just need to adjust it a little for safety reasons. This exercise can alleviate your lower back pain and strengthen your spine.

Instead of starting in the plank position, you should begin the exercise by lying on the floor or a mat with your stomach on the ground. Your legs should be extended and your arms bent in elbows, with your fingers aligned with your shoulders directly alongside your chest and spread wide. Your chin should be on the ground and your toes pressed do the ground as well. Then slowly lift your knees off the floor and press your palms to the ground. Use your back muscles to raise your back from the floor and keep your neck in alignment with your spine. Then slowly relax and return to the ground, letting your arms rest extended besides your body.

During the exercise, your elbows should be close to your body and mustn’t move sideways. If you want to do an advanced version of this exercise, raise your back a little higher and hold that position for a couple of seconds before you lower yourself to the ground and relax again.

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