How To Get Rid Of Back Pain With Exercises
If you are experiencing back pain, it can make you feel extremely frustrated, since it limits what you can comfortably do. Back pain can make sleeping difficult, it can make walking painful and it can make doing the everyday things you like to do, a painful experience.
Everyone wants to avoid surgery, if at all possible. Here are some possible solutions for treating back pain that has been known to work to ease the pains and frustration you may be experiencing.
Exercises That Can Help Back Pain:
When it’s painful to move, the last thing you might imagine yourself doing is any kind of exercises but strangely enough, it really does help.
Avoiding as much movement as possible can actually make the pain worse because it increases the stiffness that you experience because of the pain.
The exercises work to bolster the muscles and strengthen them. It does away with the stiffness that can develop with back pain and you’ll get a release of endorphins, which is your body’s own natural pain reliever.
- You can start with stretching exercises that limber up the muscles in your back that is causing you the pain. One of these is to lie on your back and bend your knees each in turn toward your chest.
- Keep position for 30 seconds before lower it. Use this with both legs. You can also lie on your back and bring the knee up again but instead of bringing it to your chest, cross the leg over to the opposite side of your body.
- Hold it for 30 seconds. Do this with each leg. You can also kneel on your hands and knees as a cat would. Arch your back up and hold it for 20 seconds, then relax. Do several repetitions of this stretch.
You’ll also want to do some muscle strengthening exercises since some back pain is associated with weak muscles in that area. So try to do back extensions, high rows, lat pull downs, low row and other exercises to build muscle.
Some muscle strengthening exercises are ones like reaches that use different sides of your body.
- Put your body on the cat position and extend your left arm straight out. Also, You will stretch your right leg out and hold that position for 25 seconds. Then switch and use the opposite arm and leg.
- This exercise used the muscles in the back in a gentle way that will help to strengthen overall muscle in the back as well as the ones in the lower back. The bridge exercise also strengthens those muscles.
- You would lie down with flat but then lift your hips so that only your shoulders remain on the ground. Hold the position for 30 seconds, then lower. Repeat for at least 10 repetitions.
Doing exercises such as side planks can also help to strengthen back muscles. One of the most common causes of back pain actually isn’t caused by strain.
One of the most common reasons that people end up with back pain is due to sitting for too long.
The sitting position puts stress on those muscles, whether it’s on the sofa or in a desk chair.
This is known as postural pain caused by inactivity. So if you’re someone who has to sit a lot, schedule breaks to get up and stretch or exercise those back muscles.