One of the tougher, more annoying pains to deal with is back pain. There’s no real remedy for it besides rest and possibly stretching – any form of exercise probably won’t do you any good, right?
Not so fast. When it comes to back pain, gentle exercise is actually the best medicine. It works just as well as physiotherapy for injuries, so a strengthen program for your core can really ease minor back pains.
Here’s an easy, five exercise routine you can follow to help your back with the aches and pains. You’ll want to work this circuit into any strength-training you’re already doing—repeat the circuit three times, and do it twice a week.
Dead bug
Lie on your back and place your feet in the air at a 90 degree angle, with your lower back flat onto the floor. From there, lower your right heel and tap the ground. Then bring it back to neutral position. Alternate between the left and right for 20 reps.
Glute bridge
Starting in a similar position to the Dead Bug, lie on your back with your feet placed firmly on the ground and your knees bent. Keeping your hands at your sides and your core tight, squeeze your glutes as you lift your hips off the floor. Hold the position for a couple of seconds before lowering back down. Again, do 20 reps of this exercise.
Superman
No, this isn’t planking. Lie on your stomach with your arms above your head and legs straight out behind you. In one movement, lift your arms and legs off the floor as high as you can, squeezing your glutes and thighs, as well as your back. Hold the position for a few seconds, before lowering back down to the floor. 20 reps.
Pelvic tilt
Back on your back, just like the hip bridge. Have your feet placed firmly on the ground and your knees bent. Keeping your hands at your sides and your core tight, squeeze your glutes as you lift your hips off the floor as high as you can. Keep going up and down, but this time, don’t fully come back down to the floor. Complete 30 reps before lowering back to the floor.
Wall squat
Find a sturdy wall and lean up against it with your back. Squat down until your hips are parallel with your knees, like you’re sitting in a chair. Make sure your knees are straight above your toes, keeping your legs at a 90 degree angle. Form is important here. Hold for 1 minute.
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