Exercises to Prevent Back Pain 

By Max. D Gray. Updated: January 25, 2017
Exercises to Prevent Back Pain 

Back pain can be caused by many different things, and can actually be a reflection of another organ in your body. If not treated well, it can lead to serious issues on our daily life and even trouble sleeping, which directly affects our quality of life. When back pain is purely a muscular problem, you can follow a set of guidelines to stop it and prevent its occurrence. Of course, if it persists or is severe, it's best you see your doctor. We explain a series of exercises to prevent back pain in this article.

You may also be interested in: How to Prevent Muscle Fatigue
Steps to follow:

Many back pains derive from some type of overexertion that your back could not withstand. Therefore, it is very important to have well developed abs and a strong core, so your back doesn't have to carry all the weight from your body.

Crunches are a great way of strengthening your abs, but these need to be done correctly. Read this OneHowTo article on how to do crunches for upper abs if you want more information on the technique.

To strengthen the core area, you can do a simple exercise that will keep your back free of pain. The pose is called front-to-side bridge:

  • Get on your fours with your knees touching the ground
  • Stretch your right arm as if you were trying to reach something that was in front of you
  • Stretch your left leg
  • Remain like this for 20 seconds
  • Repeat with your left arm and right leg

Planking is also a great way to exercise your core to prevent back pain. To do so, get on the floor into pushup position and bend your elbows 90 degrees. The elbows have to be beneath your shoulders and all the weight needs to rest on your forearms. Your body should be straight and form a line from your head to your feet. Hold for 30 seconds.

These exercises will make your core stronger as well as stretching your back muscles.

Exercises to Prevent Back Pain  - Step 1

Stretches can also help you to avoid back pain. We typically spend many hours sitting in a chair and if your posture is not correct, your muscles suffer.

The classic cobra stretch is well suited for stretching your back. Lay flat face down on a mat on the floor. Then, with your hands supporting you, raise your torso as much as you can, looking upwards. Hold the position for half a minute.

Exercises to Prevent Back Pain  - Step 2

Also, in order to stretch the area, move onto all fours on the mat and arch your back as much as you can, without moving your arms and legs. Repeat the movement, holding the arched position for a few seconds.

Exercises to Prevent Back Pain  - Step 3

There are certain sports that don't put a lot of pressure in the back area and therefore are perfect to prevent back pain. Contrary to what it might seem, it is recommended to carry out physical activity when you suffer from back pain. However, this activity needs to be accurate and specific for back pain, or it could make it worse.

Low-impact activities are perfect in this case.

Exercises to Prevent Back Pain  - Step 4

Finally, do this next activity as part of your exercises for preventing back pain. Lie on the mat face up with your knees bent. Then, lift your legs and draw them into your tummy, trying to stick them to your torso, and hold them for a few seconds in this position.

Exercises to Prevent Back Pain  - Step 5

If you want to read similar articles to Exercises to Prevent Back Pain , we recommend you visit our Fitness category.

Write a comment about Exercises to Prevent Back Pain 

What did you think of this article?

Exercises to Prevent Back Pain 
1 of 6
Exercises to Prevent Back Pain 

Back to top