Back Exercises For Relieving Muscle Tension And Pain
Your back tension and pain may be eased by doing the right kind of exercises, which are those that strengthen your core. Many of the exercises here are taught by physical therapists to help make muscles “performers”that is, to prepare them for use in basic functional movements such as pain-free walking, bending, reaching, and more.
The quick and easy exercise routine outlined here all starts with breathing and body awareness. All of the movements are performed while lying on your back.
Stretching Exercising And Yoga
Its necessary to stretch your lower back with protection and care. Be very gentle and vigilant when you have some accident or health concern.
First, its best to talk to your healthcare provider. You can also add some exercises to your everyday routine to strengthen your lower back and enhance flexibility.
If youre struggling with back pain, yoga might be just what your doctor has ordered.
Yoga is a mind-body treatment that is often recommended to relieve back pain and the tension that comes with it. Suitable poses will relax and strengthen your body.
First A Few Quick Tips
Stretch your lower back with safety and care. Be especially gentle and cautious if you have any type of injury or health concern. Its best to talk with your doctor first before starting any new types of exercise.
You can do these stretches once or twice a day. But if the pain seems to get worse, or youre feeling very sore, take a day off from stretching.
Be mindful of your bodys limits and dont push your body to do too much. Listen to your body and do what feels best for you in each moment.
As you go through these stretches, take your time and pay close attention to your breathing. Use your breath as a guide to make sure you dont strain or overdo it. You should be able to breathe comfortably and smoothly throughout each pose or stretch.
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Exercises For Lower Back Muscle Strain
WatchHamstring Exercises for Low Back Pain Relief Video
A complete back exercise program consists of stretching and strengthening the low back, abdominal, and lower body muscles, and also includes regular aerobic conditioning. Specific exercises should be prescribed based on individual needs. The program that works best will largely depend on factors such as fitness level, specific back pain diagnosis, and personal preferences.
Lower Back Rotational Stretches
This exercise is good for relieving lower back tightness and tension. Additionally, the lower back rotational stretches exercise also targets the core. As such it can improve back stability if you do it correctly. Below are steps you can follow to do the exercise.
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How Often Should You Practice
Every day, if you can! This routine is gentle enough that you dont have to worry about overdoing it . And the modified version of the routine gives you good options for practicing in any chair, even if youre at work or doing other things.
General principles for training frequency:
- short, frequent sessions are best
- make use of the chair variations at work
Lower Back Stretching Helps Keep You Healthy
Lower back pains and strains are very common. Low back pain is one of the leading causes of doctor visits and missed work. Whether the pain is simply annoying, or debilitating, low back problems alter your life.
Daily activities will also affect the lower back. Repetitive stress on the lower back from improper positioning can lead to back problems. Activities that can lead to lower back pain include:
- Prolonged sitting
- Poor posture in a seated position when working at a computer at work
- Lifting an object improperly.
Even with good posture and proper lifting technique, it is still important to stretch the lower back to keep the muscles and joints healthy. Stretching for lower back pain can be very relaxing as well.
Watch this VIDEO on Lower Back Stretches for Home. Then, read on to learn 5 ways to stretch your lower back.
Lower back stretches
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Preventing Lower Back Spasms In The Future
Lifestyle changes are the key to reducing your chances of suffering from lower back spasms in the future. Here are some of the most effective changes you can make:2,3,4,6
- Improve your posture by sitting and standing up straight.
- If youre overweight, lose weight to reduce stress on your spine and lower back.
- Engage in regular physical activity to strengthen your back and abdominal muscles.
- Avoid wearing high-heeled shoes for long periods.
- Dont spend too much time sitting or lying in bed as this can worsen back problems.
- When youre resting in bed, your upper body should be slightly inclined. Place a pillow under your knees to reduce stress on your lower back.
- Start an exercise program gradually and work your way up to a more intense workout. Always perform stretches and warm-up exercises before your workout.
- Practice yoga, tai-chi, meditation, or mindfulness to improve mobility and relieve stress and anxiety.
Kneeling Hip Flexor Stretch With Rotation
Kneel on your right knee with your left leg forward and bent at 90 degrees. For balance, place your hands on your hips.
Contract your glutes to flatten your lower back and transfer your weight forward to increase the stretch in the front of your right leg.
Then cross your arms over your chest and turn your torso and upper body to the left.
Keep your glutes slightly contracted to avoid tilting your pelvis forward. Hold for 30 to 60 seconds.
Then turn your torso and upper body to the right. Again, keep your glutes slightly contracted to avoid tilting your pelvis forward. Hold for 30 to 60 seconds.
Switch legs and repeat.
Stand with your feet shoulder-width apart and place your palms on your backside.
Lean back into your palms until you feel a gentle pull on the front of your hip flexors and gentle pressure in your lower spine. Inhale, exhale, then return to standing. This is one rep.
Continue for 10 to 20 reps.
Tip: Widen your stance if you feel unsteady.
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Ques : How Do You Sleep With A Tight Lower Back
Ans: Sleeping positions have a major role to play in your lower back stiffness. It can create as well as cure the pain.
The three best sleeping positions with a tight lower back are:
- Stomach sleeping
- Back sleeping with pillows placed under the knees.
- Side sleeping with pillows placed between the legs.
Neither Hydration Electrolytes Or Manual Pressure Will Relax The Muscle
Some like to think that muscle spasms will simply go away with hydration or potassium, magnesium, or whatever electrolyte. People drink sports drinks, eat bananas, and take supplements. This may help when ones body is depleted, but this is not for the type of muscle spasm were talking about here. Reflexively chronically tight muscles do not relax in any way with these. You will not gain more flexibility taking these.
Also, massages and most bodywork will not work. I am a hands-on osteopathic physician. During my life, I have tried massage therapy, many different forms of stretching , muscle release techniques such as active muscle release, osteopathic treatments, primal reflex release techniques, and other forms of bodywork. I have been treated by some of the best people in the country and from around the world. Nothing ever worked, until I stumbled across something that did. Make sure you keep reading to find out what it is.
I also learned working on patients that any changes I could get with hands-on osteopathic treatments, were mostly to get them back to a baseline. They may not have had pain after the treatment, but the tightness and tension were still there.
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How To Strengthen Your Hip Flexors:
The easiest place to start is with active warm-up drills that are often underrated and underutilised, says Holland. Two to three minutes of high knees, bum kicks, skipping and running backwards will open up the hips in the front, side and back planes of motion, he explains. Holland also suggests doing strength work in different planes of motion to keep all the muscles in and around your hip flexors especially your glutes firing correctly.
You cant have good hip flexion if your glutes are tight or weak, says Nurse, so its very important that youre always stretching and strengthening the front of your hip flexor and the back, which are the glute muscles. Unilateral exercises such as step-ups and single-leg toe touches are particularly effective at strengthening the glutes, while walking lunges, lateral lunges, air squats and jump squats will zero in on all the muscles surrounding the hips.
Whether you are at the gym or heading out for a run, these five moves will strengthen and open your hips, keep them loose in the long term and not only make you a better runner, but also make running feel better to you.
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When Is Surgery A Good Idea For Back Pain
These red flags can be indicators for surgery, if theyre found to berelated to your spine condition:
- New or progressing bowel/bladder issues
- Weakness in limbs
- Gait and balance problems
- Evidence of increased reflexes
Surgery can also be an option for chronic back pain if there is a knowncause confirmed by imaging and if other treatments didnt help. Getopinions from at least two surgeons, suggests Nava, as pain can stillcome back after the surgery.
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Stretches For The Middle Back
Back pain, especially short-term pain, is one of the most common medical complaints in the United States. A variety of lifestyle factors, medical conditions, and injuries can lead to pain in the middle back.
Symptoms of mid back pain can include:
- short, sharp pains
- muscle tightness or stiffness
- a reduced range of motion
is here to help you releive your back pain. Visit one of our DFW clinics today to see a therapist and develop a personalised therapy solution for your pain or injury.
The following four stretches are easy to do at home or in the office, and they can help relieve mid back pain, loosen tight muscles, and improve mobility.
What Can Cause A Tight Lower Back
Sports injuries, overtraining, and accidents can cause your back to feel tight. Even everyday activities such as sitting can cause tightness.
Often you develop tightness in the lower back to compensate for an issue in another part of the body. Tight hamstrings and gluteus muscles can also contribute to this tightness. Having poor posture or using incorrect form while lifting weights or having weak core muscles can also play a part.
There are several other factors that can lead to or complicate a tight lower back. These include:
- sprains and strains
Youll typically see improvements within two to six weeks of doing daily exercises. You should see a doctor if:
- your pain doesnt improve within a few weeks
- you have intense pain while doing the exercises
- the pain spreads to your legs
Also see a doctor if you experience any numbness, swelling, or severe pain. Your doctor can help to determine if any pain or tightness is being caused by an underlying condition.
There are many lifestyle changes you can practice to help prevent lower back pain. Here are a few guidelines and tips:
- Adopt a balanced, healthy diet.
- Maintain a healthy weight.
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Avoid Prolonged Static Posture
It is important to pay attention to the joints and muscles of your spine and hip. Prevent fatigue and stresses on these joints by following simple tips, such as:
- Avoid excessive sitting or consider using a standing desk while you work. When you sit for a long duration, the pressure on your spinal discs increase. Aim to get up every hour and walk a short distance to take the load off your discs.
When you have a flare-up of symptoms, consider less exertive activities, such as reading a book, listening to music, or crafting. These activities can help divert your mind from the pain and let your back rest at the same time.
Modified Seated Side Straddle
The seated side straddle exercise stretches the hamstring, the abductors, and the extensor muscles in the middle and lower back. The seated side straddle requires a person to follow these steps:
- Step 1: Sit with both legs flat against the floor and extended out in front of the body. The feet should be far enough apart that the legs form a V shape.
- Step 2: Bend the left leg, bringing the left foot up to touch the right knee and letting the left knee fall out away from the body.
- Step 3: Keeping the back straight, bend from the hips and reach forward toward the toes of the right foot.
- Step 4: Slowly round the spine, bringing the hands toward the right ankle or shin while lowering the head as close as possible to the right knee.
- Step 5: Hold the position for 30 seconds, then relax for 30 seconds. Repeat on the other side.
- Step 6: Perform 56 repetitions.
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Bonus Tip: Consider Taking A Vitamin D3 Supplement
If your doctor agrees, consider taking a vitamin D3 supplement. Vitamin D is essential for bone, neuromuscular, and immune system function. Taking a vitamin D3 supplement can help reduce back pain by increasing the absorption of calcium in your body and improving bone strength.15
See Calcium and Vitamin D Requirements
Finding the perfect pain relief technique is usually a process of trial and error, making it worth exploring various approaches. Try these natural pain-relieving strategies for your back pain and see what works best for you. Severe pain that is not relieved by self-care must be evaluated by a health professional for an accurate diagnosis and treatment plan.
Stretching Does Not Affect Reflexive Chronic Muscle Tightness
Have you ever said, No matter how much I stretch, my muscles are always tight, or No matter how much I stretch, Im not flexible. Maybe you have tried stretching consistently and regularly. Only to find that you made no progress or at best minimal progress. Then if you missed stretching for a day or two, your minimal progress was lost.
That was my experience. There have been periods in my life when I decided I was going to be consistent. Stretching left my hamstrings achy and sore. Most of the time I made little to no progress. If I missed a day, my progress would revert. Then I would give up because of how difficult it had been just to get to that point. In the end, I still had chronic, tight muscles in my legs and I concluded that stretching does not work.
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Ways To Relieve Back Pain Naturally
There are a wide variety of natural remedies to soothe your back, which can help reduce the intake of medications or provide an added benefit to your existing medical treatment.
Take a look at these natural pain-relieving strategies and find out what works best for you:
Read on to learn more about effective pain-relieving strategies for chronic back pain from natural methods.
Sauna Bath And Steam Room
A hot bath or going to a steam room or a sauna to relax. These options operate by increasing the bodys temperature, which in turn increases your blood circulation.
With increased blood flow, all muscles in your body can receive more nutrients and more oxygen. Spending just 10 minutes in the water, steam room, or sauna will make the muscle wonders work. If you have an injury, make sure to add some ice after a workout before taking a hot bath. Its much easier to do some stretching exercises while in the water.
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Stretches For Low Back Pain
- Back Flexion Stretch. Lying on the back, pull both knees to the chest while simultaneously flexing the head forward until a comfortable stretch is felt across the mid and low back.
- Knee to Chest Stretch. Lie on the back with the knees bent and both heels on the floor, then place both hands behind one knee and pull it toward the chest, stretching the gluteus and piriformis muscles in the buttock.
- Kneeling Lunge Stretch. Starting on both knees, move one leg forward so the foot is flat on the ground, keeping weight evenly distributed through both hips . Place both hands on the top of the thigh, and gently lean the body forward to feel a stretch in the front of the other leg. This stretch affects the hip flexor muscles, which attach to the pelvis and can impact posture if too tight.
- Piriformis Muscle Stretch. Lie on the back with knees bent and both heels on the floor. Cross one leg over the other, resting the ankle on the bent knee, then gently pull the bottom knee toward the chest until a stretch is felt in the buttock. Or, lying on the floor, cross one leg over the other and pull it forward over the body at the knee, keeping the other leg flat.