When something is sore, numb, or just plain painful, many of us are usually quick to resort to over the counter medication or other drugs to help ease the pain. If you have ever experienced back pain, then surgery or drugs probably sound like the best option for quick and fast relief. However, Americans spend around 50 billion dollars each year on treatment for back pain. Instead of popping some pills the next time a pain in your back comes about, consider some of the following easy exercises for back pain to help relieve and sooth the discomfort.
Before You Begin Exercising
Before we get into some exercises for back pain, there are some steps you should take once you become aware of any pain in your back. These precautions will ensure that you are taking the appropriate steps for the best treatment for you.
- Notify your doctor if you back pain becomes prolonged, chronic, or acute.
- Before you begin any of the below exercise, it is a good idea to get a routine physical to make sure that you body is capable of moving in certain ways.
- Feel free to ask your doctor if there are any exercises that they recommend for your back pain given your condition.
- If you are unsure of how to perform any recommended exercises, ask for a prescription to a physical therapist. A physical therapist will be able to help you plan out the proper workout regime for you without causing your body any harm or damage.
- However, before you begin visiting a physical therapist routinely, make sure that they are covered by your insurance plan.
Exercise 1: Walking
The simple exercise of walking is a good way to increase the circulation in your muscles and get your blood flowing to help decrease the pain that you are feeling in your back. The impact from walking will be on your legs, and it should not increase any of the pain. This can help train your muscles to begin moving when you are just starting to exercise.
- Even though it is just walking, start slow with about six 5-minute walks each day. Make sure you are wearing supportive shoes.
- Begin walking at a slow pace and increase your pace until you feel comfortable overtime.
- If you experience any muscle soreness, take walking slowly.
- Always maintain good posture while you are walking. Good walking posture involves tucking in your pelvis and tightening and engaging your abdominal muscle so that they are aligned with your neck, shoulders, and hips.
Exercise 2: Water Walking
If you are able to get into a pool, water walking is a good way to move your back muscles with low-impact training. Again, start with easy 5 to 10 minute walks in the water and increase your time as you feel more comfortable.
- Begin in waist-deep water and move on to deeper water when you feel more comfortable.
Exercise 3: Pelvic Tilts
- Lay on a towel, yoga mat, or a flat surface area and bend your knees while keeping your feet flat on the floor hip-width apart.
- Take one of your hands and place it under the small of your back.
- Tighten and flex your stomach and push the small of your back in towards the ground. Hold this position for 5 seconds.
As you perform this exercise, you should feel pressure on your hand. Repeat this about 5 times, and work up to 30 repetitions as you get more comfortable.
Exercise 4: Leg Raises
- Lay flat on your back on a comfortable mat or surface.
- Bend one of your knees and straighten your other leg.
- While flexing and tightening your stomach muscles, lift your straight leg about 6 inches off of the ground. Hold this position for around 5 seconds. Make sure that you do not arch your back.
Perform this exercise about 10 times, switch legs, and do another 10.
Exercise 5: Wall Squats
- Find a wall and stand up against the wall with your feet about 1 foot in front of your body. Your weight should fall gently against the wall.
- With your back straight, tighten and engage your stomach muscles and lower your body into the position of a squat.
- Squat as low and deep as you can. Try to get into a position where your thighs are parallel to the ground.
- Hold this position for about 3 seconds and slowly raise yourself up out of the squat.
Perform this exercise about 10 times, and work up to 3 sets as you begin to build your strength.
Exercise 6: Bridge Exercise
- Lie down on your back with your knees bent. Have your feet firmly planted into the ground and placed hip-width apart.
- Flex the muscles in your stomach and butt and raise your hips slowly up off the ground until your body is in a straight line between your knees and your chest.
- Do not push yourself too far if this is painful. Pause in the bridge position for about 5 seconds and then slowly lower your body into the ground.
Repeat this exercise 5 times and try to hold the bridge position for around 30 seconds so that you are doing 3 set of ten, 10-second bridges.
Exercise 7: Back Stretches
In addition to performing the above exercise, you should aim to incorporate some simple back stretches into your daily routine a few days after you notice your back pain. Back stretches can help you increase the circulation in your body and lengthen the muscle fibers in your back. This will make your muscles harder to pull or strain to prevent any further injury. Remember to stretch after you do your exercises so that your other muscles are warmed up.
Keep Your Pain Under Control
With these exercises for pack pain, you should begin to notice the intense and acute pain subsiding after around 2 to 3 days. As you do these exercises, always make sure that you are breathing deeply and consistently and drinking plenty of water before, during, and after you perform these movements. To help prevent yourself from any future back pain, enroll in this course to help you prevent back pain in 5 simple steps.