10 Best Back Exercises To Make Your Body Thrive And Remain Healthy

7Hamstring stretches

Hamstring stretches are really helpful in relieving and preventing lower back pain as the hamstring muscles are located on the back of the thighs and are responsible for flexing and bending the knees.

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How to do it:

  • Sit on the ground and keep both your legs straight in front of you.
  • Reach out for your toes with your arms, and hold that position for up to 30 seconds before getting back to your natural position.
  • Repeat this 3 times.

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8Cat to cow pose

Doctors usually recommend practicing the cat to cow pose to their patients who have frequent back pain. This yoga pose stretches the spine, upper back, pelvis, and hips.

How to do it:

  • Kneel down on a mat and lift your chest and tailbone upwards while inhaling.
  • Now, press through your shoulder blades and drop your head to arch your back while you exhale.
  • Transition between these two positions slowly and steadily while inhaling and exhaling.
  • Repeat this 12-15 times.

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9The plank

Practicing the plank is a great way to strengthen your entire body. It not only helps in flattening the stomach, but it also builds up your arms and leg muscles. It can even relieve back pain.

How to do it:

  • Get down on your elbows and make sure that they are directly under your shoulders.
  • Push your body up and hold your chin close to your neck and hover on your toes.
  • Keep your abdominal muscles tight and breathe slowly.
  • Maintain this position for as long as you can or at least 20-30 seconds.
  • Rest a bit and repeat this 3 to 5 times.

If you aren’t able to perform this, then you can bend your knees slightly, as this will help you do it better and gradually progress to the real pose.

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10Walking

Walking is one of the most common types of exercise which is underestimated by many. Walking is a low-impact form of exercise that has a lot many health benefits including relieving lower back pain. It strengthens the torso, hip muscles, and the legs. It promotes spinal stability which helps our body form a straighter position and prevents back pain. Going for walks on a regular basis can help in maintaining your weight as weight does carry a potential risk factor relating to back problems.

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