Banish Back Pain Now: 4 Back Exercises for Women

If you feel that you’re uttering the phrase “my back hurts” too often, you’re definitely not alone. A whopping 65 million Americans suffer from lower back pain, a vast majority are women just like you. However, we have good news! There are back exercises for women that help banish any back pain—and they’re totally free!

Exercise is one of the best ways to eliminate back pain and keep it from returning. By regularly practicing back exercises, you will help to strengthen your back muscles, glutes and core to lower any back pain and prevent it before it begins. Consult a medical professional before beginning any exercise program.

Remember this Tip: Your core muscles support your back. So, the stronger your core is, the more it protects your back from pain and strain.

Try these 4 back exercises for women to send pain packing!

Pelvic Tilt

Lie on your back and keep your knees bent. Tighten your stomach muscles until you are able to press the small of your back flat against the floor. Gently press and hold for five to ten seconds. Repeat ten times.

Wall Sits

Make sure your back is flat against the wall with your feet on the floor. Bend your knees to form a 90 degree angle between your upper leg and spine. Hold your arms out for balance and keep the position for 30 to 60 seconds.

Bridge Pose

Lie on your back with your feet on the floor, arms at your sides with palms down. Inhale and press into your feet. Lift your lower body until your knees form a diagonal with your head. Exhale, contract your abs, and slowly lower your spine. Repeat 6 times.

The Super Man

Lie face-down on a mat with your arms straight by your sides, palms up, forehead facing the floor. The tops of your feet should be flat against the floor. Slowly lift your head and shoulders off of the floor. Lift your arms, squeezing your shoulder blades together. Hold for five seconds. Lower to start position and repeat 15 times.

You don’t have to live with back pain anymore. Try these back exercises for women to banish back pain for good!

To learn about how physical therapy and chiropractic care can help your back pain and to learn about treatment options, schedule an appointment today!