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Sep 2015

4 Exercises that Relieve Back Pain

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Do you ever wake up and have major back pain? You aren’t the only one. Back pain can be caused by a variety of things including bad posture, working and living conditions, body trauma or accidents, and sleeping positions to name a few.

Back Pain

In this fast-paced world we live in, it is easy to put your back pain on the back burner but it doesn’t need to be this way.  You can set aside 10-15 minutes a day to help relieve your back pain. With the use of a mat (even if you don’t have access to a yoga mat, any exercise mat will do) and an extremely quiet space, you can practice these exercises that will help you feel better and move easier.  

4 easy exercise to help relieve your back pain

Two Knee Twist

Lie on your back, spread your arms out into a T-shape, bring your knees towards your chest then lower your knees to the left or right. Hold for a minute or two on each side to get the most of this yoga pose. Repeat 5 reps or more, as needed.

Legs on the Wall

This move is exactly as it sounds: lay on your back and swing your legs up against the wall, hold for 5 minutes. Keep your arms in a T-shape again for the best results.


Lie on your stomach, prop your body up using your forearms remembering to keep your elbows in line with your shoulders. Keep your body steady with strong palms and toe position. With this position, you are allowing better blood flow to occur in your lower back to assist in the healing process. Hold for 1-2 minutes, and then release.

Up and Downs

Lie on your back with your knees bent, feet flat on the floor and then lift your hips up. Hold for a few seconds and then release gently. Repeat 5 reps or more, as needed.

Aside from exercise, it is also important to:

  • Maintain good posture
  • This can be a difficult task especially if you have always had bad posture. Next time you are sitting in your chair at work or home, try your best to keep your back in an upright position. Starting off with the little things can make a huge difference!

  • Strengthen your core and improve your flexibility
  • When you have strong abdominal muscles and good flexibility, you are in a much better position for optimal back health.

See a therapist:

A therapist whether a physiotherapist, massage therapist or acupuncturist can provide you with a wealth of knowledge when it comes to improving your aches and pains. They can give you a specialized work-out plan and set you on the right path! For more information, contact our team today.

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