Back pain is one of the most common health problems that people face worldwide. If you are one of those who suffer from back pain, you may find yourself searching for ways to alleviate the pain without resorting to medications or injections.

Fortunately, there are many exercises that you can do to help with your back pain. Here are six easy exercises that can help you beat back pain.

1. Cat-Cow Stretch

The cat-cow stretch is a yoga pose that is great for stretching out your back muscles. Start on your hands and knees, with your wrists directly below your shoulders and your knees directly below your hips.

Take a deep breath in and then, as you exhale, round your spine up towards the ceiling, tucking your chin into your chest. This is the “cat” portion of the stretch. Then, inhale and arch your spine downwards, bringing your head up towards the ceiling, to get into the “cow” pose.

Repeat this stretch for several breaths, moving between the two positions.

2. Child’s Pose

The child’s pose is another calming yoga pose that is great for relieving back pain. Start by kneeling on the floor, then sit back on your heels as you stretch your arms forward. Stretch out your back and spine and hold the pose for several breaths.

This pose can help alleviate tension in your lower back and hips, while stretching out your upper and middle back.

3. Cobra Stretch

The cobra stretch is a yoga pose that stretches out your lower back muscles. Lie on your stomach with your hands flat on the ground, slightly in front of your shoulder.

Slowly lift your head and chest off the ground, keeping your elbows close to your sides. Hold the pose for several breaths, then release and repeat several times.

4. Wall Angels

Stand against a wall with your feet a few inches away and your back flat against the wall. Place your arms up, bent at a 90-degree angle against the wall.

Slowly move your arms up and down the wall while keeping your elbows and arms in contact with the wall. This exercise can help you increase shoulder mobility and reduce tension in your neck and upper back.

5. Bird-Dog Exercise

The bird-dog exercise is great for strengthening your lower back and core muscles. Start on your hands and knees, then slowly lift your left arm and your right leg off the ground. Hold the pose for a few seconds and then release.

Repeat the exercise with your right arm and left leg. Keep your core engaged and your back flat during this exercise.

6. Pelvic Tilt

The pelvic tilt is an exercise that can help alleviate lower back pain by strengthening your lower back muscles. Lie on your back with your feet flat on the ground and your knees bent.

Tighten your abdominal muscles and push your lower back flat against the ground. Hold the pose for a few seconds, then release. Repeat this exercise several times.

Conclusion

Back pain can be a real nuisance, but with these six easy exercises, you can help alleviate your pain and strengthen your back muscles at the same time.

Remember to always consult with a medical professional before starting any new exercise routine, especially if you suffer from chronic back pain.