6 Exercises You Can Do For Back Pain

Apr5th 2023

Back pain is one of the most common medical complaints, with up to 80% of people experiencing it at some point in their lives. It is important to treat any back pain quickly and effectively, as chronic back pain can lead to more serious health problems. Fortunately, there are a variety of ways that people can address their back pain, from lifestyle changes to medications or therapy.

One of the best things people can do for their back pain is to stay active and focus on good posture. Making sure your body is properly supported by chairs and mattresses when sitting or sleeping can help improve muscle strength and flexibility. Regular exercise such as swimming or yoga helps keep muscles stretched and relaxed while strengthening core muscles that support your spine.

While rest can help in the short-term, it is important to note that too much resting can actually make your back pain worse. Over resting will cause your muscles to become weak and lose their flexibility, making them more prone to injury.

Additionally, ignoring your back pain for too long will mean any underlying problem could become even more serious. Therefore, it’s important to consult with a doctor or a physical therapist about what type of activity level is best for you based on your individual situation.

Many people believe that rest is the only way to rid of back pain and that it will just go away on its own. When exercise can actually help relieve and eliminate back pain. Exercise is recommended to keep you happy and healthy, and when you stay active you reduce the chance of experiencing pain. 

Here Are 6 Exercises You Can Do For Back Pain

1. Pelvic Tilts: Start by lying flat on your back with your knees bent. Tighten your stomach muscles, press your back into the floor, and tilt your pelvis up towards the ceiling. Hold this position for five seconds before slowly releasing it. Repeat 10 times to help strengthen abdominal and lower back muscles, as well as improve posture which can lead to less pain in the spine.

2. Cat-Cow Pose: Start off on all fours with a neutral spine, then inhale deeply while arching the spine upwards (like a cow pose). Exhale slowly while bending the spine downwards (like a cat pose). This flow helps to loosen tight muscles throughout the entire body and can help reduce tension in the spine.

3. Wall Sits: Start by leaning against a wall and slowly slide down until your legs make a 90 degree angle with the floor. Make sure to keep your back pressed into the wall and hold for 30 seconds before releasing. This helps to strengthen core and leg muscles, which can help alleviate strain on the spine.

4. Hamstring Stretch: Lie flat on your back with one leg bent at the knee and one leg extended along the floor. With both hands, reach down towards your toes of the extended leg while trying to maintain a straight back. Hold this stretch for 10-15 seconds before releasing and repeating on opposite side. Stretching out tight hamstrings can reduce tension in lower back as well as improve flexibility.

5. Lower Back Press: Start by lying down flat on your back and bringing both knees towards the chest. With both hands, clasp behind the thighs for support and press them away from body while curling the lower back up towards ceiling. Hold this position for 10 seconds before slowly releasing it. This helps to release tension in lower back and can help reduce pain in that area.

6. Knee-to-Chest Stretch: Begin by starting off on all fours with a neutral spine, then bring one knee up towards chest while keeping the opposite leg bent at 90 degrees angle with floor (like a starting position of a lunge). Gently push against knee with both hands until you feel an stretch in the lower back. Hold this position for 10-15 seconds before releasing and repeating on opposite side. This helps to stretch out tight muscles in the lower back that may be causing pain.

All of these exercises can help reduce or alleviate back pain by increasing strength and flexibility of core, leg, abdominal and lower back muscles. They can help improve posture which can lead to less strain placed on the spine overall. It’s important to speak with a health care professional before starting any exercise program if you are suffering from chronic back pain as some exercises may make your condition worse.

Why Is Exercise Beneficial When Experiencing Back Pain?

Exercising regularly is an important part of managing back pain. It can help reduce inflammation, increase strength and flexibility, and improve overall well-being. Exercise also encourages blood flow to the affected area, which helps nourish and heal damaged tissues.

In addition to helping manage back pain, exercise can also be used as a preventative measure to avoid future episodes. Regular physical activity helps strengthen muscles in the core and other areas that support the spine, reducing the risk of injury or strain in these areas.

Strengthening exercises can also reduce the risk of developing chronic lower back pain due to weakened postural muscles from prolonged sitting or standing. Stretching exercises are important too as they help keep muscles flexible, increasing range of motion and promoting proper posture.

Finally, aerobic exercise has been found to be highly beneficial for people suffering from chronic back pain as it can help reduce stress and improve overall psychological well-being.

Are You Experiencing Back Pain and Want Answers on Alleviating the Issue? 

Have you suffered from back pain and do you want answers on reducing or even eliminating the issue? Zone Physical Therapy would love to help answer your questions about the back pain you are experiencing and we hope with our back pain assessment, we can get the conversation started on the next steps to help you solve your back pain and find what is causing you issues. 

In our clinic, we work to our patients enjoying the things they love while pain-free. If you are experiencing back pain, come see us!

To arrange a visit to our office and talk about your back pain- Request An Appointment or call us on (864) 351-7254.

Other Resources For Back Pain: 

Read our blog- Living with Aches and Pains? There’s A Chance it Could be From Your Mattress

Read our blog – How to Tell if Your Back Pain is Stemming From a Herniated Disc

Follow us on social media – Zone Physical Therapy Instagram