5 Simple and Effective Exercises for People with Bad Backs

Most people have suffered even once from back pain, in addition to going to your trusted doctor, you can do exercises at home to help you correct this problem.

Back pain is nothing more than symptomatology that we suffer from for different factors, the main one is having a bad posture when walking, sitting, or sleeping.

So if you want to avoid it, take a few minutes before sleeping and at the beginning of the day, when you wake up to perform these simple exercises that will improve your posture and the health of your back:


1. Foot to chest:

First lying on your stomach with your feet on the ground and your knees bent, bring one of your knees to your chest helping you with your hands, you must maintain this position for 12 or 20 seconds and then repeat the same exercise with the other leg, repeat a few 10 times for each leg.


2. Feet to chest:

This exercise is something similar to the previous one, the only difference is that instead of alternating the legs, you will bring them together and bring them to the chest both at the same time.

While lying on your back, with your feet resting on the floor and your knees properly bent, you should bring your legs together so that they are a block, always remember to keep your shoulders in the usual position during the exercise, then turn your hips to do so. Touching both knees from one side to the other, repeat this exercise 4 times for each side.


3. Bridge

Then, you will start this exercise in the same position as before, lying on your back with your feet on the floor, knees bent, and raising your buttocks a little off the floor and we maintain this position for about 5 seconds; then relax and return to the starting position while tightening the abdomen as if you wanted to touch the navel, then you should repeat this exercise about 10 times and go up the repetitions when you feel ready.


4. Cat and Cow pose

Being on your knees and resting your hands on the floor, you will take the position as if you were on all fours, immediately afterward begin to push your lumbar and abdomen to the ground, while keeping your head and shoulders up, try not to lower your head, you could hurt yourself. Then you will perform the movement in the opposite direction, you will raise your abdomen and lower back as if you wanted to touch the ceiling, repeat this exercise about 8 or 10 times.

5. Yoga sitting pose

While sitting on the floor, you will have one leg stretched out as you cross the other leg over your knee to ground your foot on the crossed leg on the floor. Then you will grab the knee of the leg that you have crossed with the elbow of the arm on the opposite side and pull it back. Hold this position for at least 10 seconds and repeat with the other leg. Do the exercise at least 4 times with each of your legs.


To conclude, sitting on a bench, chair, or bed with your back straight, try to bring your shoulders back together, hold this posture for a few seconds and return to the starting position. Repeat the exercise 10 times.

1 year ago