This article includes exercise for relieving back pain that can be brought on by activities that can create strains or spasms, such as inappropriate or heavy lifting.
Additionally, it describes exercise for relieving back pain that can be caused by certain daily activities or bad posture, such as twisting, coughing or sneezing, muscle tension, over-stretching, bending awkwardly or for a long time, pushing or dragging anything, standing or sitting for a long time, straining the neck forward, such as when driving or using a computer, continuous driving sessions without a break, even when not slumped, and sleeping on a mattress that doesn’t support the body.
Exercise for relieving back pain that might be caused due to disc bulge, spinal canal stenosis or any injury, refer to these articles.
Regular stretching and strengthening exercises are an excellent approach to developing and maintaining flexibility, releasing the tension, aiding in the development of strength, stabilizing the lower spine, supporting the upper body, and relieving and avoiding recurrent back pain. Improved function, greater stability, and a decreased risk of injury are all benefits of strengthened core muscles.
Be careful and cautious when exercising your back. If you’ve recently had an injury or have any health issues, exercise extra precautions and take care. Before beginning any new forms of exercise, it is best to consult your doctor.
The back can be supported, strengthened, and stabilized with the aid of the following exercises: (1)
Abdominal Tuck-in or Drawing in maneuver:
A deep abdominal muscle called the transverse abdominis aids in stabilizing the spinal joints and reducing injury when moving. The transversus abdominis muscle can be strengthened by the abdominal drawing-in maneuvers (ADIM).
- Lie on your back with your knees bent and your feet hip-width apart on the floor. Place your hands by your sides.
- Breathe normally and draw your belly button in toward your spine, using your abdominal muscles without tilting your hips.
- Release after 10 seconds of holding. Repeat 10 times, 2 to 3 times daily.
Static back/ Isometric back
Isometric exercises force muscles to contract without moving the nearby joints. Isometric exercise increases back muscle endurance and strength, allowing you to maintain proper posture.
- Lie on your back with your legs straight out along the floor, hip-width apart, and both hands by your sides.
- Inhale normally while simultaneously pressing your head, both shoulders, and heels downward towards the ground.
- Hold for 10 seconds then release Repeat 10 times, 2-3 times per day.
Abdominal Crunches
The abdominal muscles that support the spine and keep the hips properly aligned are strengthened with abdominal crunches. Additionally, it aids in maintaining stability and entire core strength.
- Lie on your back with your knees bent and your feet flat on the floor.
- Straighten your hands and clasp them together.
- Breathe normally while bracing your abs by drawing your belly button in toward your spine.
- Try to reach your knees by slowly raising your shoulders a few inches off of the floor.
- To prevent lifting up with your neck, keep it parallel to your spine rather than curving.
- Return to your starting point. Repeat 10 repetitions, 2-3 times each day.
Pelvic flattening/ Knee to chest stretch
Knee-to-chest stretches can help to lengthen the lower back muscles, alleviating stress, and back pain.
- Lie on your back, knees bent, feet flat on the floor. Keep your left knee bent.
- While clasping your hands at the top of your right shinbone, bring your right knee to your chest.
- Stretch your spine all the way down to your tailbone and avoid elevating your hips.
- Hold this position for 10 seconds.
- Follow the same procedure with the left leg then with both legs together. 10 repetitions for each leg, 2-3 times per day
Cat and camel exercise
The low-back muscles are moved dynamically in two directions by this exercise, which also helps to stretch out tight muscles and relieve pain.
- Begin on all fours with your hands right beneath your shoulders and your knees directly beneath your hips.
- Make an arch in your low back by lifting your abdomen toward the sky and bending your head at the same time.
- Hold the position for 5 seconds.
- Arch your back in the reverse direction by lowering your abdomen toward the floor while lifting your head at the same time.
- Hold the position for 5 seconds.
- Repeat the exercise 10 times.
Pelvic tilt
Pelvic tilts help you develop core muscle strength, which alleviates lower back pain and tightness.
- Lie on your back with your knees bent and your feet flat on the floor.
- Engage your core muscles, then tilt your pelvis slightly upward to flatten your lower back against the floor.
- Breathe normally, keep this position for 10 seconds, and then release. 10 repetitions, 2-3 times per day
Ergonomic Advice
- While getting up or lying down on the bed, turn to a side-lying position and get up or lie down with hands support.
- While lifting any object from the floor, bend your knees and keep your back straight.
- Hold the heavy objects close to your body while lifting.
- Use a pillow below your knee, while lying on your back.
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