Back pain is a common issue for many people, especially if your job involves a lot of lifting or sitting. While it’s easy to turn to medication for relief, it’s important to think about long-term solutions. In the past, bed rest was the go-to treatment, but that’s not practical if you have a job to get to.
That’s why we suggest doing back exercises at home. And no, it doesn’t involve hitting the gym, lifting heavy weights, or going for a run. There are specific exercises and stretches that can help ease back pain. These exercises are gentle and designed to target your back pain.
It’s crucial to avoid overdoing it and listen to your body. If you feel any pain, take a break. Back pain usually comes with tight muscles, and these exercises are aimed at stretching and strengthening those muscles to reduce pain.
These exercises are low-impact, but you should still warm up first. Stretch slowly and gradually, holding each stretch for about 30 seconds without overextending.
Here are some of the best exercises for back pain that you can do at home:
1. **Strengthening Your Core:**
The abdominous muscle supports the lower back, so it makes sense to strengthen it. Weakness in this muscle often leads to lower back pain. Be gentle and use only about 30% of your body strength when working on this muscle.
2. **Lower Back Rotational Stretch:**
This exercise targets the lower back and trunk. It helps to release tension and improves stability by working your core muscle. Follow these steps gently to get the best results.
3. **Pelvic Tilt:**
This simple exercise focuses on mobilizing the lower back. It’s straightforward and should not cause any pain if done correctly. Incorrect practice might lead to discomfort, so follow the steps carefully.
4. **Hamstring Stretch:**
Tight hamstring muscles, located at the back of your legs, are a common cause of lower back pain. Stretching these muscles helps to release tension. Be mindful of any numbness, as it might indicate that you’re irritating some nerves.
Always check with your doctor before starting any new exercise routine, but once you get the green light, these exercises can help relieve your back pain without the need for medication.