Five Exercises at Home for the Pain

5 Exercies at home for the pain

Due to COVID-19 we must spend more time at home and practice social distancing, but this is no excuse for neglecting exercise.

It is important that we find ways to stay active and exercise at home.

At Healing and Chiropractic Rehab Center we offer you information and practical exercises tips that you can do in the comfort of your home.

New Exercises at Home Routine

The coronavirus is unrelenting and is forcing us all to adopt new routines.

But, many people can continue to experience the same chronic pain as usual.

In fact, in several cases back pain can now be felt again due to stress and decreased exercise.

In addition, for those who work from home, spending more time sitting in front of the computer is also a cause of pain.

Listen to your body and the messages it gives you.

The important thing is that you don’t ignore these messages and keep moving!

On the other hand, if you experience severe back pain, it is important to limit your movements until the pain goes away.

But, it is important not to overdo it, nor to completely stop the movement that your body needs.

Five exercises to do at home

Fortunately, there are five exercises at home that you can do to help ease pain, particularly lower back pain.

We mention them below:

Abdominal exercises

Abdominal exercises strengthen both the lower back and related stomach muscles.

It’s super easy to do abdominal exercises at home, just lie down and keep your feet flat with your knees bent.

With your hands behind your head, lift your shoulders, hold for a second, and then repeat.


Stretching Exercise at HomeThis stretching exercise at home, especially of the tendons, also helps to relieve pain in the back of the legs, which is where some of the muscles that support the lower spine are located.

To perform the stretch, lie on your back with one knee bent, run the towel under the toe over the unbent leg. Then, pull the towel slowly, straighten the knee, and hold the stretch for at least 15-30 seconds, repeating for each leg.

Wall squats

This is an excellent exercise for anyone suffering from low back pain.

Stand with your back to the wall at a distance of approximately 10 to 12 inches, carefully lean toward the wall until the spine is flat against it.

Slowly slide down until your knees are slightly bent and continue to press your lower back against the wall.

Hold this position for a count of 10, then carefully slide your back up and repeat.

Bird dog

Bird dog exercises at home

The Bird Dog is one of those great exercises at home for helping relieve low back pain, as well as a great way to learn to stabilize your lower back during arm and leg movements.

To get started, hands and knees on the floor, squeeze the abdominal muscles with one leg, lift and extend one arm and one leg at hip level. Hold that position for a full five seconds, then switch to the other leg. For each leg repeat eight to twelve times.

For each repetition, try to lift and extend the opposite limb. Without allowing the muscles of the lower back to sag and stay in position.

Knee to chest

Another type of exercises at home for the legs, which also serves as a treatment for low back pain symptoms.

Lie on your back and place your feet flat on the floor. Bend your knees and bring your right knee closer to your chest keeping your left foot flat on the floor. Hold for 15-30 seconds keeping your lower back flat on the floor. Then lower your right knee and repeat the routine with your left leg.

For each leg, perform the knee-to-chest exercise two to four times.

Listen to your body and find a healthy balance

It is important that you listen to the signals your body gives.

Practice these 5 exercises at home to help the pain go away.

What other exercise do you do at home?

Let us know in the comments!

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