Your back hurts. You’re in a lot of pain. You ask, “What are the exercises to stop back pain now?” or you beg, “Give me information on exercises for back pain!”
Too much rest during an encounter with back pain often makes the condition worse. Back pain specific must follow a day or two of rest exercises for a complete recovery.
How can exercise stop back pain?
Careful back pain exercise will help distribute nutrients up and down your spine, feeding your muscles, ligaments, nerves and joints. Specific exercises for back pain will stretch your back, making it more flexible. Other back pain exercises will strengthen your back and strengthen it. Back pain exercises can overcome weakness and stiffness, increased by rest.
Exercises to stop back pain now will also prevent future back pain, as you will increase your back’s ability to handle additional stress or injury.
CHOOSE EXERCISE, NOT REST, TO STOP BACK PAIN NOW
Before you do back pain exercises, consult your doctor. Not all back pain exercises are right for you. If your injury is severe, a spine care specialist will recommend specific exercise techniques to meet your needs. Your exercise program for back pain should work the whole body, even if your primary target is the back.
What are the exercises to stop back pain now?
Once you’ve decided that exercises for back pain are essential, you’ll want to choose exercises. We recommend a doctor’s opinion and suggest you show him or her these options.
1. Back Pain Exercises - Stretching
Stretching muscles, ligaments and tendons is essential for back health. Whether you currently suffer from back pain, regular back stretching will give you the strength to overcome or prevent back injuries and trauma. If your back pain is chronic, schedule regular stretches for up to six months to give you back the flexibility and strength it needs. You can schedule over one stretching session per day, but be careful. Eventually, you find back exercises keep the pain from returning.
Set goals (expectations with due dates) for each muscle group. Decide on a date when you want each of these muscle groups to be strong. Write each date and decide to stick to it.
Warm up first for a safe and effective back pain exercise!
If you feel pain, stop or go slower.
Rest after your back pain exercise.
* Gluteal muscles. The muscles in your buttocks help keep your hips and pelvis flexible. Back pain exercises should include these muscles daily.
Gluteal Stretch. Sit in a straight-backed chair or folding chair. Move your buttocks only a few inches forward off the back of the chair. In this position, press your feet lightly against the floor. Then tighten your gluteal muscles and hold this position for 5 minutes. This stretch allows you to exercise for back pain while watching television.
* Hamstrings. At the back of each leg, your hamstrings help give you proper posture.
Hamstring stretch. Place one foot on a chair, keeping the other leg straight. Bend over until your chest touches the knee of the foot on the chair. Keep your chest on the elevated leg while you drift the other leg away from the chair. Hold the stretch for 20 to 30 seconds. This stretch makes an excellent exercise for back pain without equipment.
* Piriformis. The piriformis muscle causes piriformis syndrome, irritating the sciatic nerve. You feel pain in the buttocks, and referred pain from the back of the thigh to the base of the spine. Many people call this pain in the lower back “sciatica”.
Piriformis stretch. Lie on your back with your right hip and knee bent. Grasp your right knee with your left hand and pull the knee toward your left shoulder. In this position, grasp just above your right ankle with your right hand and rotate the ankle outward. Repeat with your left side. You can do this exercise for back pain with soft music.
* Psoas Major. A tight Psoas Major can severely limit lower back mobility. This muscle often causes back pain that makes it difficult to kneel on both knees or stand for long periods of time.
Stretching the psoas major. Kneel on your right knee, left foot flat on the floor, left knee bent. Rotate your right leg outward. Place your hand on the right gluteal muscle and squeeze it. Bend forward at the hip, being careful not to bend the lower spine. You should feel a stretch in the front of your right hip. Hold this position for about 30 seconds. Repeat with your left leg. If you have young children, include them in your back pain exercise.
Back pain can be stopped now, and avoided in the future, by reducing stress on the lower back. These exercises develop the essential muscles of the abdomen, lower back, and glutes. Both back pain exercises are best learned by working with a qualified physical therapist, but if you are careful, you can learn them on your own. Although you can do stretching exercises for back pain daily, it is important to take a few days off each week for back pain strengthening exercises.
Lower Back Strengthening. Start by lying on your back flat on the floor. Do not push your back down on the floor. Bend both knees. Pull your belly button in toward your back while keeping your back relaxed. As you exhale, stretch your arms upward as if you were reaching for a chandelier. Gradually lift your head and shoulders off the floor until your shoulder blades barely touch the ground. Hold this position for one to two seconds. Repeat the exercise 8 to 12 times. If you feel pain with this back pain exercise, stop or try doing it more gently and slowly.
This is one of the McKenzie exercises, named after a New Zealand physical therapist. Lie on your stomach and push off the floor with both hands, lifting only your chest. Keep your pelvis flat on the floor. Raise your back until you are comfortably stretched and hold for 8 to 10 seconds. Repeat 8 to 12 times. You should not feel any pain with this back pain exercise, only a stretch of the spine.
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I strongly recommended that you do not perform any back pain exercises until you have consulted a health care professional.
