You know that old saying, “exercise can cure almost anything”? Well, it’s pretty spot on. Exercising not only helps relieve pain quickly (yes, even back pain) but can also prevent future issues.
If you’ve had back pain before or recently hurt your back, it’s a good idea to check with your doctor before you dive into any exercise. If you get the green light, you can try different workouts, but always stick to what feels right for you.
Don’t overdo it. Start slow and then gradually increase the intensity. Here are some tried-and-true stretching routines to help you out.
First up, this stretch targets lower back pain by working the muscles. Lay down a comfy mat, lie flat, and start on your back with your knees bent and feet on the floor. Keep your knees together and stretch your arms out wide. Gently move your knees to one side, aiming to touch the floor without straining too much. Hold for ten seconds, then switch sides. Do this 10 to 20 times. Keep your upper body relaxed with your chin up. This stretch also helps your glutes relax.
For the next stretch, think of a cat’s movement. Get on your hands and knees, with hands under your shoulders and knees under your hips. Round your back upwards and then slowly lower it into a half-moon shape. Stretch so that your neck muscles go beyond your shoulders, and your spine aligns with the ground. Hold for ten seconds and then return to the original position. Repeat until the soreness eases. This is great for relieving lower back pain.
Pelvic soreness often comes with lower back pain, so stretch those muscles too. Lie on a mat with your knees up and feet flat. Tilt your pelvis upward and tighten your stomach muscles for ten seconds, then relax and repeat. This stretch is also good for postpartum recovery and correcting anterior pelvic tilt.
For a simple but effective stretch, lie on a comfortable surface with your knees up and feet flat. Keep your back straight and neck elongated. Place your hands on your knees, then gently pull your knees to your chest. Hold for at least 30 seconds, then return to the starting position. Do this stretch ten times to really loosen up your back. You can even do this one in bed before you sleep. It’s good for lower and mid-back pain.
Another stretch to try is the child’s pose. Kneel on a comfy mat and stretch your torso and arms out to your sides so your spine is parallel to the ground. Rest your forehead on the floor and stretch your neck muscles forward, sinking your hips between your feet. Extend your arms forward to deepen the stretch, aiming to reach as far as you can while sitting on your heels. Hold for about 30 seconds. This stretch is great for your lower back, thighs, shoulders, and neck.
According to the American Chiropractic Association, over 80% of people will experience back pain at some point. It’s also the leading cause of disability worldwide, with America spending $50 billion a year on it. So, it’s important to take care of your back!
For the best results, hold each stretch for over 30 seconds. Avoid straight-legged exercises like Romanian deadlifts or certain ab moves, as they can make your back pain worse. Instead, bend your knees.
These stretches should be enjoyable and part of your daily routine. They’re simple and take less than 10 minutes. The key is consistency. Even if you’re not in pain, keep doing these stretches to prevent it from coming back.
The more you exercise without straining your back, the stronger your muscles will get. Strengthening your muscles helps alleviate pain, according to the Trials Journal. These tricks can help you manage lower back pain from home!
If the pain doesn’t improve after these routines, it might be time to see a doctor. Finding a specialist in back pain or a suitable hospital can help you get the care you need.
