Back exercises are almost always necessary to rehabilitate the spine and alleviate back pain. A controlled, gradual exercise program that is tailored to an individual is usually the most effective. Applying a moist heat compress to the area of pain for 15-20 minutes 2 times per day will help loosen the aggravated muscle and aide in pain relief. Please do this first thing in the morning and then prior to exercises. If it is bothering you in the evening, add the moist heat again while resting.

Back Pain Relief With Exercises, Stretching, & Strengthening

Why Exercise?

When done in a controlled, progressive manner, exercises for back pain relief has many benefits, including:

  • Strengthening the muscles that support the spine, removing pressure from the spinal discs and facet joints
  • Alleviating stiffness and improving mobility
  • Improving circulation to better distribute nutrients through the body, including to the spinal discs
  • Releasing endorphins, which can naturally relieve pain. A frequent release of endorphins can help reduce reliance on pain medication. Endorphins can also elevate mood and relieve depressive symptoms, a common effect of chronic pain.
  • Minimizing the frequency of back or neck pain episodes, and reducing the severity of pain when it does occur

Engaging in exercise and fitness activities helps keep the back healthy by allowing discs to exchange fluids which is how the disc receives its nutrition. A healthy disc will swell with water and squeeze it out, similar to the action of a sponge. This sponge action distributes nutrients to the disc.

In addition, fluid exchange helps to reduce the swelling in the other soft tissues that naturally occurs surrounding injured discs. When there is a lack of exercise, swelling increases and discs become malnourished and degenerated.

Stretching

Regularly stretching the muscles, tendons, and ligaments that support the spine is an important element of all back pain relief exercise programs.

Benefits of stretching include:

  • Reducing tension in muscles supporting the spine; tension in these muscles can worsen pain from any number of back pain conditions
  • Improving range of motion and overall mobility
  • Reducing risk of disability caused by back pain

You may feel like resting, but moving is good for your back. Exercises for lower back pain can strengthen back, stomach, and leg muscles. They help support your spine, relieving back pain.

Cardio Exercise

Cardio Exercise

Exercise is good for low back pain relief– but not all exercises are beneficial. Any mild discomfort felt at the start of these exercises should disappear as muscles become stronger. But if pain is more than mild and lasts more than 15 minutes during exercise, patients should stop exercising and contact a doctor. Some exercises may aggravate pain. Standing toe touches, for example, put greater stress on the disks and ligaments in your spine. They can also overstretch lower back muscles and hamstrings.

Back Pain Exercises

Partial CrunchPartial Crunches or Plank Position

Partial crunches can help strengthen your back and stomach muscles. Lie with knees bent and feet flat on the floor. Cross arms over your chest or put hands behind your neck. Tighten stomach muscles and raise your shoulders off the floor.  Breathe out as you raise your shoulders. Don’t lead with your elbows or use arms to pull your neck off the floor. Hold for a second, then slowly lower back down. Repeat 8 to 12 times. Proper form prevents excessive stress on your low back. Your feet, tailbone, and lower back should remain in contact with the mat at all times.

Hamstring StretchHamstring Stretch

Lie on your back and bend one knee. Loop a towel under the ball of your foot. Straighten your knee and slowly pull back on the towel. You should feel a gentle stretch down the back of your leg. Hold for at least 15 to 30 seconds. Do 2 to 4 times for each leg.

bird dog stretchBird Dog

Start on your hands and knees, and tighten your stomach muscles. Lift and extend one leg behind you. Keep hips level. Hold for 5 seconds, and then switch to the other leg. Repeat 8 to 12 times for each leg, and try to lengthen the time you hold each lift. Try lifting and extending your opposite arm for each repetition. This exercise is a great way to learn how to stabilize the low back during movement of the arms and legs. While doing this exercise don’t let the lower back muscles sag. Only raise the limbs to heights where the low back position can be maintained.

pelvic tilt stretchPelvic Tilt

Lie on your back with knees bent, feet flat on floor. Tighten your stomach by contracting it as though you were preparing for a punch. You’ll feel your back pressing into the floor, and your hips and pelvis rocking back. Hold for 10 seconds while breathing in and out smoothly. Repeat 8 to 12 times.

Aerobic exercise

Aerobic exercise strengthens your lungs, heart, and blood vessels and can help you lose weight. Walking, swimming, and biking may all help reduce back pain. Start with short sessions and build up over time. If your back is hurting, try swimming, where the water supports your body. Avoid any strokes that twist your body.

Swimming

Balanced Body Acupuncture & Chiropractic in Omaha, NE

Dr. Baker is certified through the National Academy of Sports Medicine as a Corrective Exercise Specialist and a Performance Enhancement Specialist. Please contact him with any questions about exercising or strengthening movements. He will do them with you and explain how to properly execute the exercise or stretch.

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