Three Simple Exercises To Help Recover From Back Pain

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Back pain can be a debilitating experience at any age. It doesn’t matter if you suffer from a temporary strain or a more chronic problem being laid out because of pain or injury makes ones quality of life suffer.

Long term pain decreases our ability to live a normal life. Daily tasks become more difficult when injured. And tasks that we take for granted like putting on socks or tying shoes becomes extremely difficult and time consuming.

But what can be done when we suffer from injury or chronic pain?

There are time tested exercises that we can perform to help alleviate some of our pain and hopefully speed up healing and recovery. (Source: McKenzie Exercises @

Let’s go over some examples of rehabilitation exercises we can perform to help back injury.

3 steps to recovery from back pain

Exercise One: Glute Stretch

1. Sit squarely in a sturdy chair and place your feet on the ground in front of you.
2. Lift your right leg and place your ankle atop your left knee.
3. With your back straight lean forward until you feel a stretch on your right leg.
4. Hold the stretch for 30 seconds.
5. Repeat with your left leg.

Exercise Two: Knee-to-Chest Stretch

This stretch relaxes your thighs, glutes, and hips.

To perform the knee-to-chest stretch, follow these steps:

1. Lie on your back with both knees bent and your feet flat on the floor.
2. Extend your left knee straight out along the floor if you can. Or it is okay to keep it slightly bent.
3. Pull your right knee up to your chest, enfolding your hands behind your thigh or at the top of your shin.
4. Avoid lifting your hips by lengthening your spine all the way down to your tailbone.
5. Relax. Breathe deeply, releasing any tension.
6. Hold this position for 1 to 3 minutes.
7. Repeat with the other leg.

Exercise Three: Spinal Twist

The twist helps to work your back, hips and glutes. This stretch also helps increase mobility in your spine, stretches your abdominals, shoulders, and neck as well.

1. Sit on the floor with both legs extended out in front.
2. Bend your right knee and place your foot to the outside of your left thigh.
3. Lift your arms up with your palms facing each other.
4. Starting at the base of your spine, twist to the right side.
5. Place your right hand behind you for support if needed.
6. Place your left arm around your right leg as though you’re hugging it, or bring your upper arm to the outside of your thigh.
7. Hold this position for up to 1 minute.
8. Repeat on the other side.