Question By: Three top exercises for back pain relief include:
Partial Crunches: Partial crunches strengthen the muscles in the abdomen and lower back, providing support to the spine and reducing strain. To perform partial crunches, lie on your back with knees bent and hands behind your head. Tighten your abdominal muscles and lift your shoulders off the floor, aiming to raise your head and shoulders 1-2 inches. Hold briefly, then lower back down. Repeat for 10-15 repetitions.
Bird Dog: The bird dog exercise targets core stability and spinal alignment, helping to alleviate back pain. Begin on your hands and knees, with wrists aligned under shoulders and knees under hips. Extend one arm forward and the opposite leg backward, keeping your back flat and hips level. Hold briefly, then return to the starting position and switch sides. Perform 10-15 repetitions on each side.
Cat-Cow Stretch: The cat-cow stretch improves spinal flexibility and relieves tension in the back muscles. Start on your hands and knees, with wrists under shoulders and knees under hips. Inhale as you arch your back, dropping your belly towards the floor and lifting your head and tailbone towards the ceiling (cow pose). Exhale as you round your back, tucking your chin to your chest and drawing your belly button towards your spine (cat pose). Flow smoothly between these two positions for 10-15 repetitions.
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