A large population complains about back pain and it often creates a lot of trouble. It does not allow an individual to complete day to day tasks effortlessly. There are various factors which can contribute to back pain. But popping a pain killer is not the best solution to treat back pain. Exercise and home remedies are the best way to treat back pain. But what to do if back pain hits you suddenly? At that moment you just want to get rid of that back pain instantly. Do not worry there are various exercises which can help you treat back pain instantly. These exercises help you deal with the back pain naturally as well as treat your back pain gradually with regular practice.

Cat bend:

Cat bend

To perform this exercise get down on your hands and knees. Arch the upper back upwards, put your head down and contract your stomach muscles. Now hold this position for at least five seconds. Continue by raising your head and dropping your back to the original position. This position should be held for fifteen seconds and repeated three times at one go. You will notice relief from the pain and regular practice will treat back for long term.

Hamstring stretch:

Hamstring stretch is another exercise which can help you treat back pain instantly. First, lie on the floor and bend your one leg. Now place your hands behind your right knee and pull it up straight into a stretch position. In this position, you will feel stretch on your back and thighs. Hold this position for ten seconds and later repeat it with the other leg. Repeat the same with both the legs thrice.

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Single Knee to Chest:

Single Knee to Chest

To begin with this exercise you have to lie on your back first. Now pull your right knee forward towards your chest using your hands. Hold this position for ten to fifteen seconds. Now place your knee back on the floor and come back to the starting position. Now repeat the same with your left knee. Repeat this exercise for three to four times for each leg. Practice this exercise regularly and you will notice improvement after a few days.

Double Knee to Chest

This exercise is similar to single knee to chest, all you need to do is, you have to pull both your legs towards your chest instead of one. Repeat this exercise five time for effective results.

Double Knee to Chest

You can also try other home remedies to treat back pain including:

  • Massage with essential oils
  • A warm bath with Epsom salt
  • Maintaining the right posture
  • Use of hot or cold bag

If you experience too much back pain which becomes intolerable then you must consult a doctor immediately. The doctor will conduct a few tests which will help him or her determine the cause of the pain.