The Right Back Exercise
Will Prevent Chronic
Back Pain

Preventing back pain caused by sitting at your desk all day is much easier than you may think.

The best back exercise will help you to prevent back pain, and it will also give the opportunity to strengthen and stretch your back to relieve any stress that has accumulated throughout your workday.

If you have ever had an injury to your back or have other health conditions that cause back pain, these strengthening exercises will make it easy to feel like your best self again:

• Knee Stretch:

If you are experiencing tightness in your lower back, this exercise will relieve pressure with a deep stretch.

1. Start the exercise by lying flat on your back and pull your right knee directly to your chest.

2. Hold your knee to your chest for 30 seconds, and then switch legs.

3. Repeat this exercise 2 times on each leg twice per day to stretch and strengthen your lower back.

• Spinal Twist:

This exercise provides a deep stretch through a simple spinal twist, but make sure to consult your doctor if you have any back injuries.

1. Start the exercise by lying flat on your back with your knees raised.

2. Slowly lower your knees to the right until they touch the ground, while keeping your torso flat on the ground.

3. Hold the stretch for 10 seconds on each side, and repeat the stretch twice.

• Back Bridge:

This exercise will help to strengthen your glutes and lower back, as well as to improve your posture.

1. Start the exercise by lying flat on your back with your knees raised.

2. Tighten your abdominals and glutes, and raise your hips until your body forms a straight line from shoulders to knees.

3. Hold this position for 30 seconds, and repeat 10 times. If you are hoping to tone and strengthen your glutes and lower back, you can also hold a weight plate on your hips to add resistance.

• Hamstring Stretch:

Many people do not realize that a hamstring stretch can often relieve chronic pain and pressure placed on the lower back.

1. In a standing position, bend forward at your waist with your arms hanging loosely and your legs straight.

2. Reach your arms toward your toes, and stop when you feel your hamstrings begin to stretch.

This simple exercise will help to loosen your hamstrings so that they can better support your back and prevent any imbalances that are causing a strain in this area.

Believe it or not, a simple back exercise may be all that you need to relax and relieve pressure causing pain in your lower back!


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Upper Back Exercises





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