Relieve back pain | Back pain: 10 exercises to practice

Described as the evil of the century, the Evil of two it concerns a large number of people.

If you suffer from back pain, one of the most recommended ways to relieve you is the practice of physical exercises and stretching.

Exercises and stretching are ideal solutions in case of lumbar pain, back pain, sciatica or tailor.

In this article, we present a program of 10 Exercises To relieve back pain.

However, for greater efficiency, you should practice these exercises as regularly at home, in the office or in the gym.

The 10 best exercises to favor to relieve back pain

We present the list of effective exercises to say goodbye to your back pain. You will find in this list:

1) McGill ventral gate

This exercise has, but to make the muscles of the deep back work, the abs to relieve pain by strengthening the stability of the back.

2) Lateral coating

The main objective of this exercise is to bring to the square muscle of the Lombs, a very important muscle in the stability of the lumbar column.

3) dorsal sheath

This is the last position to be adopted to work on the back. It is an exercise that strengthens the muscles of the back, as well as the buttocks and the back of the thighs.

4) The diaphragm

It is a respiratory exercise that makes the transversal muscle work, a very important muscle for keeping the back and diaphragm.

5) The lower back of the back

This exercise is particularly recommended in case of ernia disk which can cause sciatica.

6) the upper part of the back

It allows you to strengthen the center and the upper part of the back. He also works posterior muscles.

7) Squts

This exercise aims to make you work the legs and the lower back of the back, in particular the buttock muscles.

Because the latter are often too weak in people with their backs.

8) the stretching of the psoa

To relieve your back, you have to make several movements.

You have to work the flexibility of the leg muscles, the back of the thigh for sciatica, buttocks and finally, psoas.

9) Elongation of the sciatic nerve

If you suffer from Sciatica, we advise you to practice an exercise in neuro-motorization of the sciatic nerve to relieve pain.

10) The stretching of buttocks

This exercise is very effective against sciatica and relieves back pain.

THE extends And adequate strengthening exercises are very useful for relieving, preventing and taking care of back pain.

However, to effectively relieve low back pain, we recommend 3 main exercises.

This is the Muscle strengthening One you rear sheath From Practice daily cardiovascular activity Finally elongation .

It is therefore necessary to constitute a program that includes all the most effective exercises to alleviate you. Now you have the key to effectively reduce back pain.  Do not hesitate to choose the exercise that seems easier for you and practice it at frequent frequencies.

Conclusion:

Muscle strengthening, regular cardiovascular activity, and consistent stretching form the foundation of a healthy, pain-free back. By incorporating these three pillars into your daily routine, you not only improve your posture and mobility but also significantly reduce the risk of chronic discomfort.

To get lasting results, it’s essential to follow a well-rounded program that includes the most effective exercises tailored to your needs. Now that you have the tools, take the next step—choose the exercises that feel most accessible to you and commit to practicing them regularly. Your back will thank you!