Back pain: Four of the best at home exercises you can do to help alleviate the pain

Low back pain is a common disorder among Britons. Nearly everyone is affected by it at some time. For most people affected by low back pain, symptoms often improve over time and a return to normal activities ensues. However, a small proportion develop chronic and long-lasting pain. Fortunately, there are some easy-to-do exercises one can perform at home to help the situation.



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Partial crunches

One of the classic core-strengthening workouts is the partial stomach crunch.

Partial crunches build strength in both the lower back and related stomach muscles, making this exercise ideal for people with back pain.

Lie back and keep feet flat on the floor with the knees bent.

Place your hands behind your head and lift your shoulders from the floor.

READ MORE: Back pain: Top tips to alleviate back pain in the workplace

Bird dog

The bird dog is a great way to learn to stabilise the low back during movements of the arms and legs.


With one leg, lift and extend behind while keeping the hips level.

Hold the position for full five seconds and then switch legs. When doing this exercise, it’s important to now allow the lower back to sag.

Sit-ups should be avoided completely as it puts too much pressure on the neck and spine and could lead to a herniated disc.

Hamstring stretches

This exercise relieves the back of the leg, where some of the muscles that support the work of the lower spine are found.

To perform a hamstring stretch first lie on your back with one knee bent. Next, thread a towel beneath the ball of the foot on the unbent leg.

Pull back on the towel, straightening the knee. Hold for 15-30 seconds and repeat with each leg.


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Wall sits

Wall sits are a great way to alleviate lower back pain.

To do wall sits stand with your back facing the wall at a distance of about 10 to 12 inches.

Carefully lead into the wall until the spine is flat against it. Slide down with the knees bent and hold this position for a count of 10. Repeat eight to 12 times.

Sedentary lifestyles can set the stage for low back pain, especially when a weekday routine of getting too little exercise is punctuated by strenuous weekend workout said The Regenerative Clinic.

It added: “Most back pain is acute, or short term, and lasts a few days to a few weeks.

“The majority of acute low back pain is mechanical in nature, meaning that there is a disruption in the way the components fit together and move.

“Non invasive treatment is always considered before the decision to require surgery.”

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