Back pain is something that can impact anyone during their lifetime. Specific activities like sitting at a desk all day or just having bad posture can make matters worse. However, simple lifestyle changes or exercises can be a great way to gain some pain relief and go on living your life. Here are a few exercises that are geared toward relieving back pain. 

What Exercises Can Help Relieve Back Pain?

1. Partial Crunches

Ab-strengthening exercises can help strengthen your back, but try not to strain your spine in the process. To build strength in your lower back and stomach muscles specifically, consider doing a partial crunch. You perform it just as you would with a regular situp; instead of going all the way up, lift your shoulder blades a few inches off the ground before slowly lowering yourself back down. When lifting up, don’t pull on your neck, as this will cause unneeded stress on your spine. For added support and stability, keep both of your feet planted firmly beneath you on the ground. 

2. Bird Dog

Not only does the bird dog relieve back pain, but it also helps with your balance. Start off in a tabletop position on your hands and knees. Taking one arm, stick it out in front of you and then slowly raise the opposite leg out to extend it. Hold the position for no more than five seconds, while keeping your abdominal muscles pulled in tight, before lowering your arm and leg down. After taking a short rest, repeat using the opposite arm and leg. 

3. Wall Sits

To take a break from sitting on the couch or at your desk, try doing some wall sits to offer pain relief for your lower back. With your feet at least 10 inches out away from the baseboard, facing away from the wall, slowly lean back until your spine is pressed firmly against the flat surface and your knees are bent at a 90-degree angle. Keep the position for up to 15 seconds before standing back up, and repeat the exercise at least 10 times.

By working to strengthen your core and back muscles, pain relief is in sight. If you’re looking for assistance in dealing with chronic pain, visit the team at O’Fallon Pain Relief Associates. Serving all of St. Charles County, MO, their experienced chiropractic team can work with you to find the solution you need. Call (636) 978-3000 to schedule an appointment, or visit them online to learn more about their rehabilitation services.