Do you suffer from back pain? Over 3 million Australians suffer from back pain every year. Sometimes back pain is caused by accidents and disease, but often it is caused by lifestyle choices, like a sedentary lifestyle or obesity. As long as you don’t have any serious medical conditions, back pain can be relieved using these back exercises at the gym.
Back pain, especially lower back pain, is often caused by a sedentary lifestyle and working a desk job that requires you to sit all day at a computer. Chances are you sit with bad posture, which results in tight hamstrings and rolled shoulders. With a little stretching and doing these exercises at the gym, your back will be feeling better than ever. Of course, you should always consult with your healthcare provider first to make sure exercise is safe for you.
The 4 Best Back Exercises You Need to be Doing
While stretching is not really considered an exercise, it is one of the best things you can do for your back. Gentle stretches focusing on your lower back and hips can help relieve pain and increase mobility. Simple stretches like knees to chest, yoga cat/cow, seated piriformis stretch, and cobra stretch can go a long way to relieving your pain.
Several research studies have recently found that people who practise yoga have less pain and more mobility than those who just follow a self-care book on back pain. Yoga is a low-impact exercise that focuses on stretching, building strength, and balance through various poses. Child’s Pose is a great beginner-friendly pose that stretches the back and promotes relaxation. Try one of our yoga classes today!
The Bird Dog is a classic exercise that strengthens the lower back and increases balance. There are multiple variations of the Bird Dog stretch but start with the beginner version.
Start in the all-fours position with your hands under your shoulders and your knees under your hips. Raise your right arm until it’s in line with your torso. Lift your left leg backwards until it’s straight and in line with your torso. Hold for two seconds before coming back to the start position. Repeat with the opposite side.
Once you’ve mastered the first Bird Dog, you can start doing the more difficult variations.
Hip bridges mainly target the glute muscles, but they also help mobilise and strengthen the lower back. Start by laying on your back with your knees bent and your heels close to your bottom. Take a deep breath and push through your heels as you lift your hips as high as you can towards the ceiling. Hold for 5 seconds before lowering. Repeat 8 to 12 times.
Next time you hit the gym, try one of these back exercises to help stretch and strengthen your back.