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back pain exercises at home for ladies

10 Back Pain Exercises That’ll Leave You Feeling Fit & Fabulous!

Those endless hours spent in front of the computer or sitting in a bad posture can give way to you going through bouts of pain in the back, lower back or neck. Correct posture and being mindful of your body aside, there are a handful of back pain exercises you can try while at home. From reducing the pain in your back and lower back to that in your neck and shoulders, these are bound to improve the situation when practised over time. Here’s taking a deep dive. 

Exercises For Back Pain

exercise for back pain relief


For back pain exercises, a combination of poses can work in bringing relief to your body, helping with the pain you are experiencing. From using lighter weights to yoga poses that are bound to work, here’s taking a look at the exercises you can try out at home to aid with your back pain.

Reverse Dumbbell Fly

—Stand with your feet apart and parallel to your shoulder. 
—Holding dumbbells in your hands and keeping them by the sides, incline your waist forwards so that your upper body is at a 45-degree angle. 
—Looking downwards, raise your arms up and back in position, following the exercise for back pain in a set of 10.

Child’s Pose for Back Pain Relief

—Sit down on a yoga mat on your knees with your feet folded behind you. 
—Stretch your arms up, lunging your body forward to create an arched bridge with your body for the back pain relief exercise. 
—Now exhaling, bring your body back towards the ground, relaxing with your forehead touching the ground. 
—Hold for 10 seconds and then repeat.

Exercises For Lower Back Pain

exercises for lower back pain


If you are still on the lookout for an easy-to-do exercise for back pain relief, we got a couple more rounded up for you, aimed specifically at the lower back pain. Scroll and take a look at the step-by-step instructions.

Partial Crunches

—For this exercise for lower back pain, lie down on a mat with your legs bent and feet resting on the ground. 
—Secure your arms behind your head.
—Exhale and raise your shoulders off the ground, the lower back and the rest of the body firmly on it. 
—Hold for a few seconds before returning to the starting position. 

Wall Sits

—Stand straight with your back against the wall to prep for this back pain relief exercise. 
—Keep your hands by the side or straight in front. 
—Now slowly go downwards with your knees bending, lower back still against the wall. 
—Count till ten as you maintain the pose, gradually coming back to the initial position.
—Repeat in sets of 10. 

Stretches For Lower Back Pain

lower back pain stretches


The entire regime wouldn’t be complete without bringing stretches for lower back pain into the mix and with that thought in mind, we rounded up the best ones for you to try out at home. Continue to scroll to take a look, read through and then incorporate them into your fitness plan. 

Knee to Chest Stretch

—Lie down on your back with your body straight. 
—Bend your knees so that your feet are positioned on the ground as well. 
—Now keeping your right foot as is, bring your left leg up towards the chest. 
—Keeping your lower back aligned with the ground, hold this position for a few seconds. 
—Go back in position and then repeat with the other leg to continue the stretches for lower back pain. 

Hamstring Stretch

—Get in position in the same way as described in the aforementioned exercise. 
—Keeping one foot on the ground, bring one leg straight up. 
—Use a towel or a piece of cloth to create a pull; you should feel a stretch in your calf muscles. 
—Bring your leg down, repeating with the other foot and completing sets of 10.

Exercises For Back Shoulder Pain

back shoulder pain exercises


Just ahead, more exercises that you can incorporate into your regime as exercises for back shoulder pain. Continue to scroll and take a look.

Shoulder Rotation

—Stand straight with your feet shoulder-length apart and your hands by the side. 
—Raise your arm and rotate it from the front to back in a circular motion, without bending your elbows. 
—Repeat from back to front and then use the other hand to complete this exercise for back shoulder pain. 

Seated Twist

—Sit straight in a chair with your feet aligned in proportion with your knees. 
—Twist to your left in such a manner that your right hand rests on your thigh.
—Hold for a couple of seconds before proceeding through with the other side. 

Exercises For Back Neck Pain

Back Neck Pain Exercises


Taken a look at the exercises mentioned above? Here are some exercises for back neck pain to conclude your routine.

Chair Stand

—Relax and sit straight in a chair. 
—Keep your hands positioned on your sides or in front of you. 
—Now inhale and tighten the muscles in your abdomen, standing up while exhaling. 
—Sit back down and repeat this exercise for back neck pain 5-10 times. 

Heel Raise

—Stand straight behind a chair, holding the back of the chair and standing with your feet wide apart. 
—Inhale and tighten the muscles in your abdomen, lifting up so that you are standing only on your toes. 
—Lower your heels back on the ground and repeat. 


Now that you have taken a look at the exercises for back pain relief, take a look at some of the frequently asked questions on the subject. 

Should I warm up before exercising?

Yes,it is extremely important to warm up for a few minutes before beginning your routine. A bit of running, jogging and lifts can help you get prepped before you begin your workout. A warm up also helps maximise the benefits of your regime, so ensure that you incorporate it into your routine.

Why are back pain exercises important?

Exercises for back pain are aimed at bringing relief to the parts where you are witnessing certain issues. Along with stretches and poses for lower back pain, these exercises can have an overall impact on your fitness, helping you get better.

How many times should one do back pain exercises?

You can develop a regime, doing back pain exercises 3-4 times a week for the best results. While you are at it, make sure that you don’t go overboard but follow the correct instructions. If the pain persists, consult a doctor.

exercise for reduce back pain


More About Exercises

Don’t go just yet; other than the best back pain relief exercises we got some more related reading listed out for you. From at-home exercises to those involving dumbbells and resistance bands, take a look at the exercises you can incorporate into your fitness routine. Scroll to take a peek. 

Lower Body Exercises: If you have been on the lookout for acing some at-home exercises that also help you in getting some relief for your lower back, this comprehensive list might just do the trick. Click and take a look right away. 
Resistance Band Exercises: Whether it’s burning those extra calories or increasing strength, these exercises with resistance bands will help you achieve what you have in mind. Along with that, these are also known to improve cardiovascular fitness. Click to see before trying them out at home. 
At-Home Dumbbell Exercises: Missing the gym? Get a pair of dumbbells and get the gym to yourself! We are talking about dumbbell exercises you can try in the confines of your home. Be it exercises aimed for the back and the chest or those for toning the legs, it’s all in here. 
Stretching Exercises: Ain’t no exercising without stretches involved and no one can deny it. From versions that help you destress to the ones crucial in improving muscle coordination, here’s taking a look at stretching exercises for beginners.

Found the back pain exercises that will together make up your fitness regime? Try them out at home next!

Featured Image: Disha Patani/Namrata Purohit on Instagram

25 Feb 2021

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