Back pain is one of the most common physical ailments in the world. It can take many forms, such as lower back pain, mid-back pain, and neck pain. It can be caused by a variety of issues, such as bad posture, muscle strain, osteoarthritis, sciatica, and disc herniation.
Back pain can have severe repercussions on everyday life if left untreated or managed improperly.
Staying active with back pain is important for a number of reasons.
Regular exercise helps strengthen muscles surrounding the spine and allows them to better support it. Regular activity encourages joint mobility and improves circulation to help reduce inflammation and speed up healing time. Staying active prevents your muscles from becoming deconditioned and weak, which can lead to further pain and complications.
Fortunately, back pain is treatable with a combination of rest, exercise, and physical therapy. While it may be tempting to take a few days off from activity when you’re in pain, this will only provide temporary relief in the short term.
In the long run, it is better to seek out proper treatment right away so that you can get back on your feet as soon as possible.
Here are a handful of exercises that can help you alleviate some of the back pain you are experiencing and hopefully prevent future episodes of back pain from occurring.
5 Exercises To Help With Your Back Pain
1. Bridge: This exercise strengthens your glutes and core muscles which help support the spine, reducing the strain on it and helping to relieve back pain. To do this exercise lay on your back with your knees bent and feet flat on the floor at hip-width apart. Pull in your abdominal muscles, pressing them into the ground and slowly lift your hips up off of the ground until they are in line with your knees and shoulders. Hold this position for 5-10 seconds before lowering slowly back down to the starting position.
2. Single Leg Extension: Strengthens both hamstrings and gluteal muscles while helping to increase spinal stability by challenging balance and coordination. Lie face up on a mat with one leg straight out in front of you, the other bent on your side.
Contract your abdominal muscles to flatten and support your lower back, then slowly lift the straight leg off of the ground until it is parallel with the other leg. Hold this position for 5-10 seconds before lowering back down to starting position. Repeat 8-12 times on each side.
3. Seated Twists: This exercise stretches and strengthens important muscles in the core and spine while helping to improve posture and flexibility. Begin by sitting up straight in a chair with your feet flat on the floor at hip-width apart and knees bent slightly.
Place both hands on either side of you, supporting yourself as you slowly twist your torso to one side until you feel a stretch in your oblique muscles. Hold this position for 5-10 seconds before slowly twisting to the other side. Repeat 8-12 times on each side.
4. Cat-Cow: This exercise helps stretch and strengthen the entire spine, improving its flexibility and stability which can help reduce back pain.
Begin in a tabletop position with your hands directly under your shoulders and knees under your hips. Inhale as you arch your back like a cat, dropping your belly towards the floor while reaching up with your head then exhale as you round your spine like a cow, lifting your head and chest towards the ceiling while tucking in your tailbone. Continue this movement for 10 repetitions while keeping abdominal muscles engaged throughout the exercise.
5. Back Extensions: This exercise helps strengthen the muscles in your lower back and core which support the spine, helping to reduce pain and discomfort. Begin by lying face down on a mat with your arms outstretched in front of you.
Exhale as you slowly lift your chest off the ground, keeping your abdominal muscles tight and legs straight. Hold this position for 3-5 seconds before inhaling as you slowly return to starting position. Repeat 10 times.
It is important to stay active when dealing with back pain, as it can help to improve flexibility and strength while providing relief from discomfort and stiffness.
Regularly engaging in exercises such as those listed above can help to keep the spine healthy while reducing the strain placed on it, leading to lessened pain over time. It is important to always consult a medical professional before starting any exercise program and gradually increase the intensity of exercises as your strength and flexibility improve.
Are You Dealing With Back Pain That Is Keeping You From Being Active?
Are you dealing with back pain, and you don’t feel that you know where to start, feel free to schedule a free phone consult or contact us to arrange a Free Back Pain Assessment. You can also feel free to give us a call at 920.335.7227 (We still like to talk on the phone!)
Tired of nagging back pain that is keeping you from doing the things you love? Come see us at Motus Rx Physical therapy and we can get that conversation started today!
We also have many more videos related to staying active, building strength, and tips on helping you stay pain-free on our YouTube channel.
We love to keep people in Appleton mobile, active, and off pain pills – let our expertise go to work for you to help you return to the activities you love.
Don’t forget, you can schedule a no-obligation (and free!) phone consult or visit us at our Appleton clinic as part of your Free Back Pain Assessment. Or just give us a call at 920.335.7227.
Until next time,
Eric Wallace, PT