If you have back pain, you’re not alone. Research reveals that 80 percent of adults experience back pain at some point in their lives. It used to be thought that the best treatment for back pain was rest, but it’s now known that exercise can help you recover quicker. Here are five exercises of easy to moderate difficulty to help reduce back pain and prevent future symptoms.
Repeat each exercise 2-3 times, then gradually increase the number of repetitions as the exercises get easier. If you experience any sharp or acute pain, stop the stretch, and get in touch with a doctor or chiropractor.
1. Rotational Stretch
Purpose: To stretch and strengthen your lower back.
Instructions: Lie flat on your back with your arms by your sides, your knees bent and your feet flat on the floor. Keeping your shoulders flat against the floor, roll your bent knees slowly to the left. Hold for 5-10 seconds. Return to the starting position. Repeat on your other side.
2. Bridge Exercise
Purpose: To strengthen your lower back and hip muscles.
Instructions: Lie flat on your back with your arms by your sides, your knees bent and your feet flat on the floor. Keeping your head and shoulders relaxed on the floor, lift your hips off the floor while keeping your back straight. Hold for 2-3 seconds. Return to the starting position.
3. Cat Stretch
Purpose: To stretch and strengthen your mid and lower back.
Instructions: Position yourself on your hands and knees, aligning your hands directly beneath your shoulders and your knees directly beneath your hips. Slowly arch your back, allowing your head to rise and pulling your navel in toward your spine. Hold for 2-3 seconds. Return to the starting position.
4. Back Extensions
Purpose: To stretch and strengthen your lower back.
Instructions: Lie on your stomach. Prop yourself on your elbows, lengthening your spine. Keeping your shoulders back and your neck long, slowly arch your back up by pushing into the floor with your hands. Hold for 5-10 seconds. Return to the starting position.
5. Knee-to-Chest Stretch
Purpose: To stretch and strengthen your lower back and hip muscles.
Instructions: Lie flat on your back with your feet flat on the floor, knees bent. Using both hands, bring your left knee up and pull it into your chest. Hold for five seconds. Return to the starting position. Repeat with your right knee.
By practicing some or all of these exercises 2-3 times daily, your back pain should ease within two weeks and you should recover over a 4–6 week period. You should continue to perform these exercises for at least 6–8 weeks to help prevent future symptoms. In fact, these are excellent exercises to improve mobility whether you’re injured or not, so try adding them into your routine.
If your back pain is severe or doesn’t improve with self-care, contact Absolute Life Wellness Center to schedule a consultation.