This week features a guest post from Dr. Brent Wells. Do you have back issues? Then this post will interest you.
Exercises for Back Pain
by Dr. Brent Wells
Exercises for back pain are good for your back. The discs, ligaments, muscles and bones of the spine are all capable of adapting to physical exercises. They become stronger, making them less susceptible to injury. Current research emphasizes the importance of exercises in maintaining the health of the musculoskeletal system.
Back pain normally starts after people have reached 30 years old. Individuals between 45 and 65 have the highest back pain rates. This condition is also associated with people who do a lot of physical chores at work or at home. This is true, but anyone can suffer back pain.
According to the US Bureau of Labor Statistics, not so many people take part in physical activities. Chronic back pain patients are known to be less physically active. The Bureau statistics suggest that 13% to 20% of the population over the age of 15 partake in consistent physical activities.
If you are one of the physically inactive people, you should turn over a new leaf and surprise everyone, including you by taking part in exercises for back pain. The following exercises for back pain should be started gently and do not push yourself too hard.
Must Do Exercises for Back Pain
1. Child Pose
- Kneel on fours while keeping your knees and hands apart.
- Make sure your hips are perpendicular to your shoulders.
- Your hands should be straight.
- Then gradually move your hips towards the back until your buttocks touch your heels.
- Maintain the stretch position for about 15 seconds.
- Repeat the exercise three to four times daily.
2. Half Push-Ups
- Gently lower your body into the prone position.
- Place your hands palms down shoulder width apart.
- Rest your weight on your knees.
- Exhale and push your torso off the ground.
- Push with your chest muscles.
- Keep our core muscles and stomach tight.
- Do as many half push-ups as possible.
3. Cat Stretch
- Position yourself on all fours.
- Your shoulders should be over the wrists.
- The knees should be right beneath your hips.
- Roll back, gaze up and fall your belly down.
- Exhale as you carve your belly in to assume a camel position.
- Draw your rib cage upwards and look in at your bellybutton.
4. Arm and Leg Extension
- Get on all fours and keep your back straight.
- Lift your opposite arm and leg and hold for five seconds.
- Alternate sides for each arm and leg extension.
- Repeat the exercise 10 times daily.
5. Pelvic Tilt
- Lie down on your back onto the ground.
- Place a towel or mat on your low back to know when you are pressing against the ground.
- Round your low back and tuck your hips towards your ribs.
- Push your pelvis upwards as you pull your navel in toward the spine.
- Complete five sets of twenty repetitions.
6. Lumbar Rotation Stretch
- Lie flat on your back with your hands flat on the ground.
- Bend your left knee up and hold it with your right hand.
- Continue bending your raised left knee deep towards your right-hand and hold for a few seconds.
- Reassume your starting position and repeat the same on the other side.
- Remember not to lift your shoulders.
7. Half Squats
- Stretch your arms and stand with your feet shoulder width apart.
- Gently bend your knees until your thighs are parallel to the ground.
- Do not go deeper than you can handle.
- Inhale on your way down and exhale on your way up.
- Complete 5 repetitions.
8. Curl Ups
- Lie flat on your back, bend your knees and place your arms on your chest.
- Exhale and gently lift your shoulders off the ground.
- Pause while keeping your tummy muscles tight.
- Inhale and return to the initial position.
- Repeat 10 times.
9. Knee to Chest Exercise
- Lie flat on your back and bend your knees.
- Hold your right knee with both hands.
- Gently pull your right knee towards your chest while your lower back is constrained on the ground.
- Maintain the position for about 15 to 30 seconds and lower your right knee.
- Repeat the same with your other leg.
- Do 4 repetitions with each leg.
10. Wall Stretch
- Place a mat at 90 degrees to the wall.
- Lie on your back with your legs raised.
- Press your hips and legs to touch the wall.
- You can always bend your legs if straighten proves difficult.
- Maintain the position for at least 30 seconds.
- Spread your legs out as far as you can, but not to the point of discomfort.
- Return your legs to the starting position.
- Repeat 10 times.
11. Hamstring Stretch
- Lie flat on your back.
- Stretch your right leg on the mat.
- Raise your right leg up and use a strap to stretch your hamstring.
- Release the strap and press the knee of your raised leg.
- Do the same with the other leg and repeat 10 times.
Best Tips for Back Pain
- Talk to your employer to assign you less strenuous chores, if you are suffering from back pain.
- Make sure your office chair is fitted with a back rest.
- Always sit with your feet on a foot rest and regularly switch your sitting position.
- Avoid poor sitting and walking postures.
- Do not carry heavy loads using single sling bags, try to use a rucksack.
- Maintain a fit lifestyle by eating healthy and avoid smoking.
- Avoid twisting and bending at the same time when lifting and carrying objects.
- Don’t quit moving even if you are suffering from pain.
- Engage in daily physical exercises, including: swimming, walking, jogging and stretching.
- Always carry out exercises gradually without forcing movements.
- Breathe properly during exercises for back pain
If not severe, back pain normally gets better by itself. That may not be always the case and it may take you longer than a week to recover. But you do not want to be one of the statistics that succumbed to back pain, reducing your chances of you ever returning to work.
The very first move that you might make is consulting a physician, but that should not always be the case not unless there are complications. You should get up and exercise. According to Spine-Health, back exercises are crucial for alleviating back pain and rehabilitating the spine.
About Dr. Brent Wells
Founder of Better Health Chiropractic & Physical Rehab (https://betterhealthalaska.com/). Dr. Wells has continued his education with ongoing studies in spine conditions, neurology, physical rehabilitation, bio mechanics, whiplash and brain injury trauma. He is also a member of the American Chiropractic Association and the American Academy of Spine Physicians.