Strengthen Your Core With A Plank
This exercise is ideal for strengthening you inner core muscles including the transverse abdominis and multifidus.
How to do it:Begin lying on your stomach with your forearms against the mat. Engage your core and lift your body so that you are resting on your forearms and toes. Hold the plank position for 10 seconds. Aim for 5 to 10 repetitions of this exercise. When youre ready, increase the intensity by increasing the time you hold the plank in 10 second increments.** Ensure to keep your back straight throughout the entire exercise.
How Can I Relieve My Lower Back Pain
You feel it each time you bend over or stand up. It’s that groan-inspiring ache that shoots through your lower back and never seems to fully go away. Sometimes called lumbago or spondylosis, lower back pain is one of the most common forms of chronic pain among adults.
Maybe you’ve been resting, hoping the back pain just needs time to heal. But most doctors now encourage lower back pain sufferers to get active and move their backs and related muscles as a better pain relief treatment.
Movement can help relieve back pain, but only the right kind avoid workouts that put too much stress and strain on the back. So which exercises should you choose? That partly depends on how intense your pain is, and what causes it. So, you should always get the recommendation of your doctor before doing any heavy exertion for lower back pain.
The following slides present several simple exercises that can help relieve lower back pain, and also highlight a few activities to avoid. With your doctor’s approval, adding these movements to your workout routine can free you from your nagging, daily pain, leading to better overall health.
Neck And Shoulder Stretches
Basic stretches for neck pain are convenient enough to be done on a regular basis throughout the day, such as at home, at work, or even in the car. Some examples include:
- Flexion stretchChin to Chest. Gently bend the head forward, bringing the chin toward the chest until a stretch is felt in the back of the neck.
- Lateral Flexion StretchEar to Shoulder. Bend the neck to one side as if to touch the ear to the shoulder until a stretch is felt in the side of the neck. Keep the shoulders down and back in a comfortable but healthy posture.
- Levator scapula stretch. Rest one arm against a wall or doorjamb with the elbow slightly above the shoulder, then turn the head to face the opposite direction. Bring the chin down toward the collarbone to feel a stretch in the back of the neck. It may be helpful to gently pull the head forward with the other hand to hold the stretch for the desired time.
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Ways To Treat Chronic Back Pain Without Surgery
Back pain is considered chronic if it lasts three months or longer. It cancome and go, often bringing temporary relief, followed by frustration.Dealing with chronic back pain can be especially trying if you dont knowthe cause.
Legs Up The Wall Pose
One of the most nourishing and calming poses, the Legs Up the Wall pose helps relax the lower back muscles. It also drains off excess stagnant fluid from the ankles and feet, thus soothing them.
Caution: Menstruating women must avoid practicing this exercise. Those with severe eye troubles, such as glaucoma, must skip this pose.
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Bird Dog Hip Extension
Why its beneficial:
The bird dog hip extension is designed to improve low back stability. It also helps to reactivate and stabilize your abdominal muscles during movement.
Kneel on a mat with both hands down and arms shoulder-width apart.
Start by engaging and tightening your core muscles.
Slowly straighten one leg behind you while maintaining a flat back.
Return the straightened leg back to the starting position.
Repeat on the other side.
Perform 10 repetitions, while holding each for 20-30 seconds.
Modification: If this causes any discomfort, lift your leg only several inches off the ground rather than reaching full extension.
S To Do Supermans Are
- Lie on the stomach with your arms stretched out in front of you and legs stretched out flat on the floor
- Now slowly lift your feet and hands off the floor until you feel a contraction in the lower back
- Tighten the core muscles by lifting your stomach slightly off the ground. Reach away with your feet and hands. Make sure you are looking at the ground while doing so, or you may strain your neck.
- Hold the position for two seconds before returning to the resting position
- Repeat this 10 times
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Exercise Strengthens The Spine
The simplest way to strengthen your spine is to move regularly throughout the day, in whatever capacity works for you. This might mean increasing your daily steps, taking short walks during the workday or prioritizing a slightly longer walk in the morning or evening.
People who are physically active tend to have lower rates of back pain, and a recent meta-analysis of 25 studies found that the most effective way to prevent lower back pain from recurring was regular exercise, preferably combined with some form of physical education.
Exercise doesnt cure everybody, but on average, its an effective intervention, said Mark Hancock, a professor of physiotherapy at Macquarie University and one of the authors of the study. There is no single type of exercise that has been shown to be effective, he said. If you are doing a variety of exercises, then you are likely getting all the things you need, he said, adding, Its just like your diet.
Physical activity also strengthens the bones and cartilage of the spine, protecting against age-related degeneration, and increases blood flow to cartilage discs in the spine that dont receive a lot of blood supply, Dr. Shah said.
Exercises To Help With Pain
To prevent and ease less serious lower back pain, physical therapists recommend doing the following exercises every day, up to twice a day.
1. Supine bridge
Lie on your back with your arms on the floor at your sides, your legs bent at the knees and your feet flat on the floor. Tighten your abdomen and glutes and slowly lift your hips off the floor, while keeping your back straight. Then, slowly lower your butt and hips back down to the floor. Do 10 repetitions.
2. Bird Dog
Get down on all fours, with your hands on the floor directly under both shoulders and your knees directly under your hips. Keep your head in line with your spine and lift your right arm forward and your left leg straight behind you until they are both parallel to the floor. Pause, then return to the starting position. Repeat with the left arm and the right leg. Be sure to keep your abdominal muscles tight, your back flat and your hips level throughout the exercise. Do 10 repetitions on each side.
3. Cat Camel
Start on all fours, with your hands on the floor directly under your shoulders and your knees directly under your hips. Tuck your chin toward your chest and slowly round your back up toward the ceiling pause for a couple of seconds, then slowly draw your shoulders away from your ears, relax your back and arch it slightly while gazing ahead of you. Return to the starting position. Do 10 repetitions.
4. Childs Pose
5. Double Knee-to-Chest Stretch
6. Lower Back Rotation Stretch
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Seated Levator Scapulae Stretch
Targeted muscle: Stretches Levator Scapulae.Because of rounded shoulders and forward head position This is one of most effective upper back stretches because the Levator scapulae muscle in particular gets very tight from our cell phone texting and prolonged desk work.How to do it: Begin in a seated position and grasp the bottom of your chair with your right hand.Bring your chin in towards your chest and rotate your head towards the left shoulder. Then using your left arm gently push your head down looking towards your left armpit until you feel a slightly stretch along with right side of your neck.Hold this position for 15 to 20 seconds.Repeat on the opposite side.Aim for 3 repetitions of this stretch on each side.
Is Walking A Good Option For Treating Lower Back Pain
Yes! If your back pain isnt in an acute flare-up, walking can help to increase blood flow and decrease back pain. Its also a great idea to just keep moving in general. When we get stuck in a seated position, we put ourselves at risk of creating muscle imbalances that can lead to lower back pain.
Adopting a regular walking routine can help reduce back pain and improve your health, all at the same time.
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Core Stability Pelvic Tilt
Lack of core control and stability is a key player in lower back pain. When the abdominal muscles are not performing, the muscles of the lumbar spine have to work harder to stabilize the body in balance. An excellent way to improve core stability is to lie flat with the knees bent up. Tighten abdominal muscles and press the small of the back into the floor. Hold this contraction for 10 seconds and repeat 10-20 times. You can either have your arms resting by your sides or behind your head, depending on whats more comfortable. With this stretch, it is important remember:
- Keep your feet flat on the floor
- Keep your shoulders pressed to the floor, but relaxed
- Do not hold your breath as you perform this exercise
While lower back pain is extremely common, it is not something you have to live with every day. Improving hip flexibility and core stability as well as lengthening the back muscles by stretching can help reduce the symptoms of lower back pain. However, if your back pain is chronic, the above stretches may help but additional treatment may be warranted.
Tips For Managing Inflammatory Back Pain
These approaches wont cure your condition, but they may help you manage the discomfort and prevent additional injury.
Also see a doctor if the pain is constant, wakes you up at night, and includes leg pain or follows an injury.For less-serious back pain symptoms, the best way to keep them at bay is to stay active, Dreisinger says. The natural response to pain is to do less, but the opposite holds true with back pain symptoms, he says. Thats because exercise helps muscles relax and increases blood flow to the area.Heres expert advice on what might work and wont for your back pain symptoms.1. Dont just lie there.Its tempting to rest until pain subsides, but taking to bed for more than a day or two may make your back pain symptoms worse, according to the National Institutes of Health .
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When Is Exercise Appropriate
Low back pain due to muscle strain or muscle spasm is amenable to exercise. But if the pain traces to a problem in the spine, approach exercise more cautiously. One common warning sign of a spine-related problem is sciatica, or pain that radiates from the back down into the leg. The pain may be accompanied by a tingling “pins and needles” sensation. If you have sciatica, don’t begin a new exercise program without speaking to a doctor.
Less commonly, low back pain can be a “red flag” that warrants immediate medical attention if it takes any of these forms:
back pain with fever
pain that does not improve or worsens
numbness in the groin
loss of bladder or bowel control
inability to find a comfortable sitting or sleeping position during episodes of back pain.
Pain Relief: Try Partial Crunches
One of the classic core-strengthening workouts is the partial stomach crunch. Partial crunches build strength in both your lower back and related stomach muscles, making this an ideal exercise for people with spondylosis.
Here’s how to get the most out of partial crunches:
- Lie back, and keep your feet flat on the floor with your knees bent.
- With your hands behind your head or with arms crossed around your chest, raise your shoulders from the floor. Make sure to keep your stomach muscles tight.
- Breath out while raising your shoulders. Avoid leading with your elbows .
- Hold for one second. Next, lower yourself back down to the floor in a controlled manner.
- Repeat with between eight and 12 repetitions.Remember to follow proper form, which prevents excessive spine stress. Keep your feet, tailbone, and lower back against the floor throughout the exercise.
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Lumbar Side Glide In Standing
If the press up with hips off center failed to offer significant relief or centralize your symptoms, you should then try the lumbar side glide exercise.
This exercise is done standing about a foot from a wall with your painful side away from the wall. Lean your shoulder against the wall with your elbow tucked into your ribs, and slowly push your pelvis underneath your ribcage.
Perform 10 repetitions of the side glide, and watch for changes in your pain. If your pain continues or fails to centralize, try the next exercise: the lumbar flexion rotation stretch.
Stability Ball Back Extension
Start facedown on a stability ball with feet resting on floor and core engaged so body forms a straight line. Keeping your back naturally arched, place hands behind ears and lower your upper body as far as you comfortably can. Squeeze glutes and engage back to and raise your torso until its in line with your lower body. Pause, then slowly lower your torso back to the starting position. Repeat for 12 to 15 reps.
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Neck Flexion And Extension
Sitting in a chair, focus on keeping good posture as you alternate between bending the entire neck forward and backward .
Try alternating between the motions, while following your breath, up to 10 times. . You can also hold the stretch and breathe for 30-60 seconds if it is comfortable. Lastly, you can add overpressure to each stretch with gentle use of your hands.
Video: 4 Easy Stretches For Neck And Shoulder Pain
See how to correctly perform the 4 neck stretches listed above.Watch Now
Stretches that are not recommended include neck circles or quickly stretching the neck forward and backward or side to side. These stretches may cause muscles strain or place additional stress on the cervical spine.
See Neck Stretches
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When To Start Exercising
When back pain is severe, remain up and around to the extent possible. Extended bed rest is not good during a bout of severe back pain, but neither is rushing into stretching and strengthening exercises, according to research.
“If you have an episode of low back pain and try to start exercising the next day, that turns out not to be that helpful,” Dr. Katz says. Instead, resume your normal activities as soon as possible, but avoid lifting heavy weight and engaging in physical activities that exert sudden stresses on your back, like jogging or shoveling snow.
Easy Exercise Program For Low Back Pain Relief
In order to live a comfortable life in retirement, millions of Americans sacrifice now by putting money into their 401K and other retirement plans. One question to consider is: What good is it to have this nest egg when my hips and back hurt so badly that I cant enjoy it? Like a financial plan, ensuring a future without low back pain and activity restrictions requires regular and consistent diligence.
This article outlines an exercise program that is simple and easily done at home – without requiring exercise equipment or access to a gym or fitness facility.
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How To Get Rid Of Upper Back Pain
When we think of pain, it is usually associated with an injury or trauma.
But a lot of upper back and neck pain seems to come out of the blue, leaving you uncomfortable and asking how to get rid of upper back pain.
According to the American Chiropractic Association, half of all working Americans report suffering from back pain and another study reveals that nearly 60% of Americans wouldnt tell a medical professional if they were suffering from chronic pain.
This pain can be caused by a number of factors such as working at a computer or simply sitting at a desk too long and can interrupt your life.
If this is you and youre left asking how to get rid of upper back pain, dont worry weve got your back!
Here are ten things to try when you need to know how to get rid of upper back pain.
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Exercises To Relieve Sacroiliac Joint Pain
Your sacroiliac joints connect the base of your spine to your pelvis, supporting and stabilizing your spine when you walk, climb stairs, bend, and lift heavy objects. SI joint damage or injury can cause instability in the legs and is a common cause of lower back pain.
There are several options available for treating SI joint pain, from physical therapy to surgery. Many people also find relief, whether temporary or permanent, in a low-tech waywith gentle, targeted body movement.
This article discusses the causes and symptoms of sacroiliac joint pain along with several ways it may be treated. It also includes a list of exercises and stretches you can try at home to strengthen and stabilize your SI joints and relieve pain.
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