5 easy and effective exercises to relieve back pain

Groin pain can be very annoying. Groin strains, also called pulled groin or adductor strains, occur when the muscles in the groin area are stretched or torn. The groin muscles, also called adductors, are located on the inside of the thigh and are responsible for bringing the legs toward the midline of the body. Strains or tears can be extremely uncomfortable and difficult to tolerate. If you’re suffering from it, seeking relief can be like looking for a needle in a haystack. But don’t worry! Here are some great groin exercises that can help relieve the discomfort and get you back on your feet.

What causes back pain?

Back pain is discomfort that occurs at the junction of your upper thigh and the inside of your abdomen. It can be caused by a number of factors, including tight, weak groin muscles (adductors) and strains or pulls of the groin, found a study published in the journal Annals of Joint.

Fitness expert Yash Agarwal says, “Back pain is usually caused by activities that require quick changes in direction or high speed, such as running, jumping or kicking. It can also occur during athletic activities that require repetitive leg movements, such as cycling or rowing. It can also tear due to sudden overstretching.”

Symptoms of back pain

Some common symptoms of back pain are as follows:

• Pain or tenderness in the groin area
• swelling or bruising in the groin or inner thigh
• Pain while walking
• Pain when lifting your legs, especially when getting in or out of a car
• muscle weakness or stiffness

How do back exercises relieve pain?

Here is how back exercises can help reduce back pain:

1. Helps reduce pain

Engaging in physical activity releases endorphins, which are your body’s natural painkillers. They are neurotransmitters produced in the brain and spinal cord that reduce pain, a study published in the Hawaii Medical Journal found. Regular exercise can help manage pain by reducing discomfort. While endorphins play an important role, exercise also improves pain perception through other processes such as improved mood, reduced stress and better sleep.

2. Improves flexibility

Stretching exercises for the waist, hips and lower back improve flexibility, increase range of motion and reduce muscle tension. This can reduce pain caused by tight muscles. A study published in the International Journal of Exercise Science found that improving muscle flexibility increases joint mobility, leading to greater range of motion, improved performance and a reduced risk of injury.

3. Strengthens core muscles

A strong core, including the muscles around the pelvis and lower back, provides stability to the lumbar region. Exercises that target these core muscles help prevent strain and reduce pain. Core stability exercises have become popular for preventing injuries and improving performance, but there is limited scientific evidence to fully support this claim. However, according to a study published in the journal Sports Health, incorporating core exercises into injury prevention programs, particularly for the lower body, appears to be associated with fewer injuries.

4. Improves blood circulation

“Exercise stimulates blood flow to the groin area, providing the tissues with the necessary nutrients and oxygen. This promotes healing and reduces inflammation, which reduces pain,” explains the expert.

Best exercises for back pain relief

Here are some easy and effective back exercises to ease the pain as suggested by experts

• step 1: Lie comfortably on your back on the mat.
• step 2: Slowly lift your legs off the floor or mat.
• step 3: Now move your feet up and down without keeping them on the ground.
• step 4: Hold for 10 to 20 seconds, then repeat three times.

2. Standing groin stretch

• step 1: Start by standing. Keep your feet hip-width apart and your torso relaxed.
• step 2: Extend one leg back: Extend one leg straight behind you, as if you were taking a big step backward.
• step 3: Lean forward. Bend at the hips and lean forward, keeping your back straight. Your front leg should be bent as you lower your body to the floor.
• step 4: Hold the stretch.
• Step 5: Stay in this position for 20 to 30 seconds, feel the stretch in the waist.
• Step 6: Repeat the same process on the opposite side. Switch legs and repeat the stretch.

3. Resistance band abduction

• step 1: Tie a resistance band around both ankles. Make sure it’s comfortable but not too tight.
• step 2: Stand with your feet hip-width apart. Maintain good posture by relaxing your shoulders and activating your core.
• step 3: Slowly spread your legs apart against the resistance of the band. Keep your toes pointed forward and avoid rotating your hips.
• step 4: Return to the starting position. Bring your feet back together using the resistance band.
• Step 5: Repeat the exercise the appropriate number of times and continue.

4. Clamshell exercise

• step 1: Lie on your side. Raise your knees and bend them at a 45-degree angle. Your feet should be on top of each other.
• step 2: Keep your core engaged. Maintain hip and pelvic stability throughout the workout.
• step 3: Keeping your feet together, open your top knee like a clamshell and move it away from your bottom knee.
• step 4: Slowly lower your top knee back to the starting position.
• Step 5: Repeat and practice the clamshell exercise the required number of times on each side.

5. Butterfly Stretch

• step 1: Sit on the floor, keep your back straight, legs extended in front.
• step 2: Bend your knees and bring the soles of the feet together, leaving the knees open to both sides.
• step 3: Using your hands, gently press your knees toward the floor.
• step 4: Maintain this position for 30 seconds to a minute while breathing deeply.
• Step 5: Repeat 2-3 times.

Are there any side effects of doing back exercises?

If the posture is not maintained properly while exercising, the following problems are likely to occur:

• Muscle pain: Especially if the muscles are not used to the exercise.
• strain: If overexertion is not done with proper technique, muscle strain or injury can occur.
• Joint pain: Incorrect posture can put pressure on the hip or knee joints.
• Delayed Onset Muscle Soreness (DOMS): Mild pain usually occurs 24–48 hours after exercise.

These exercises must be performed with proper form and progression to minimize the risk of injury and maximize benefits. Always consult a healthcare professional before beginning a new exercise program, especially if you have pre-existing injuries or conditions.