Most of the population ever suffers from back pain. In addition to going to the doctor, you can perform these exercises that can solve your problem

Back pain is a symptom that we all suffer from sometime, caused mainly by the bad postures that we adopt when sitting down and on many occasions also while walking.

Like almost 80% of the western world, most of the sedentary population sometimes suffers from these discomforts and many people suffer from them almost daily, chronically. As a general rule, the best remedy to relieve back pain is to practice certain exercises with gentle movements that help us feel better.

The Mayo Clinic, one of the most prestigious in the United States, considered by many to be the first in the country and a pioneer in the treatment of many ailments, recommends a series of stretching and strengthening exercises that soothe and strengthen our backs. They are very simple exercises that we can do at home and in which we will not use more than fifteen minutes a day.

If you have time, it is good to do these exercises once in the morning when you get up and another at night.

Foot to chest. Lying on your stomach with your feet flat on the floor and your knees bent, bring one knee to your chest with your hands. Hold the position for 15 to 30 seconds and switch legs. Repeat the exercise about 10 times with each leg.


Feet to the chest. It is an exercise very similar to the previous one, with the only difference that instead of alternating the legs, we bring them together and try to get closer to the chest at the same time.


Lying on your back, with your feet flat on the ground and your knees bent, bring both legs together so that they are one block. Always keeping your shoulders flat on the floor throughout the exercise, turn your hips to touch both knees to one side and the other of your body. Repeat the exercise 5 times for each side.


We start the exercise in the same position as the previous ones. Lying on your back with your feet planted on the floor and your knees bent, we raise your glutes a few inches off the floor and hold the position for 5 seconds. We relax resting on the floor again and we press the abdomen as if wanting to touch the navel to the floor. We hold the position for a few seconds and relax, to start the full movement again. Repeat the exercise at least eight times and gradually increase the repetitions as you can.


On your knees and resting your hands on the floor, as if you were on all fours, push your lower back and abdomen to the floor, while lifting your head and shoulders. Then perform the opposite movement, raise your abdomen and lower back as if wanting to touch the ceiling. Repeat the exercise at least 8 times.



Sitting on the floor, with one leg stretched across the other leg above the knee to place the foot of the crossed leg on the floor. Grab the knee of the crossed leg with the elbow of the opposite arm and pull it back. Hold the position for at least 10 seconds and repeat with the opposite leg. Do the exercise at least three times with each leg.


Sitting on a stool with your back straight, try to bring your shoulders back together, hold the pose for a few seconds and return to the normal position. Repeat the exercise 8 times.


I think that the most important exercise not so much to eliminate discomforts but to prevent them from coming back are those that help strengthen your middle zone. So lie on your stomach resting your forearms on the ground on one side and on the balls of your feet on the other. Squeeze the abdomen tight and try to hold it like this for at least 15 seconds and keep progressing up to 30 seconds.