Exercises that can remedy and prevent back pain
Back to blogsWritten on: 2023-04-07

Exercises that can remedy and prevent back pain

Back pain can be a seriously painful and wrecking disorder that many people get to deal with in their life. Pretty much everyone will get back pain in their life once. With some people, the pain is gone within a matter of days, others suffer from chronic back pain. Fortunately, there are many ways to alleviate the pain. Your gut may tell you that you need to sit still, and move as little as possible, but that's not the case.

At Podobrace, we have a wide assortment of back support products available. They are suitable for many forms of back pain, and have many protection levels. All these braces have been used with great success for years to remedy and prevent back complaints.

What always helps is doing exercises. Whether you have severe back pain, or only mild complaints, or possibly no complaints at all, exercises strengthen your back, and you will always benefit from doing them! Below, we have put down a couple of exercises which you can do to remedy and possibly prevent back pain.

Knees to Chest to decrease your back pain

The first exercise you can do is 'Knees to Chest'. By stretching your lower back, this exercise is beneficial for relieving tension and pain.

Begin with lying down on the floor. Bend your knees, and make sure that both feet stay flat on the floor. Grab a knee with both hands and pull it up to your chest. Hold this position for 10 to 20 seconds and return to the starting position. Repeat this process with your other knee. Do this with every leg 3 to 4 times a day.


The second exercise is the 'Bridge'. The bridge is a very effective exercise when it comes to relieving lower back pain.

As with the first exercise, you begin with lying down and bending your knees until both feet are flat on the floor. Place your feet apart at hip width, and your arms flat along the side of your body. Lift your buttocks from the floor until a straight line is formed from your shoulders to your knees. Keep this position for five seconds, lower your buttocks to the floor and rest for five seconds. Repeat this process 15 times, and do three sets with a resting period of one minute between each set.

Lying Leg Lift

The third exercise that can remedy or prevent your back pain is the 'Lying Leg Lift'. By adding the lying leg lift to your training routine, your hip abductor muscles get stronger. Training these muscles, that support the pelvis, will take pressure off your back, and help you maintain your balance.

Lay down on either the left, or right side of your body and keep your legs together. Bend the bottom leg a little and tighten your core muscles. While keeping the upper leg straight and stretched, lift it a couple of inches. Hold this position for two seconds, lower your leg and repeat it 10 times. Do this exercise with every leg in three sets, with a minute rest between each set. This will help decrease your back pain.

Cat Stretches to decrease your back pain

The last exercise is the 'Cat Stretch'. A cat stretch can be of help by stretching the back and reducing muscle tension. This will eventually strengthen the back and decrease your back pain.

Begin by sitting on your hands and knees. Stretch your back and pull your belly button up towards the spine. Slowly relax your muscles, and drop your belly towards the floor. Repeat this process three to five times a day. Do this twice a day.

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