Whether it is a mild pain or chronic pain, exercises form a major part of treatment for back pain.
At some point of time, almost 80 percent of individuals suffer from varying degrees of back pain. Back pain is caused by many factors. Yet, inactivity or sedentary lifestyle accounts as the major cause of back pain. Back pain may range from acute pain to intolerable pain that restricts your mobility.
A basic response to back pain is, just take it easy. It can be resolved with ease. You may feel like you want to take some rest and sleep for while to get rid of back pain. Yet, back pain will not subside with rest; rather rest aggravates the pain. Moving and exercising is the best remedy for back pain, it is one of the most effective ways to relieve back pain.
Exercises strengthen the muscles of the lower back, thighs, legs and abdomen. When your pain is intense or if you suffer from any chronic condition that leads to severe pain, you may need to consult with a healthcare professional before doing any exercise for back pain. In case of acute pain or back pain caused due to poor lifestyle, doing some simple exercises everyday reduces the pain and also prevents the recurrence. Here is the list of simple stretches, exercises and tips for lower back pain.
- 1 5 Easy Exercises for Lower Back Pain Treatment
- 2 5 Simple Exercises for Chronic Lower Back Pain Treatment
5 Easy Exercises for Lower Back Pain Treatment
Sometimes, staying active is quite sufficient to get rid of the moderate episodes of back pain. Staying active doesn’t mean you should fix a workout routine or hit the gym, etc. Just modify your daily activities so that you can avoid being sedentary. For instance,
- Walking to market or grocery store instead of taking your scooter or car
- Getting down from your bus at a stop before and walk to your place
- Mopping your floor once in two days
- Taking your dog for a walk
- Playing with your child in the outdoors etc.
1. Walk to Reduce Lower Back Pain and Stay Active
2. Wall Push to Strengthen the Core Muscles
- Stand facing a wall
- Place both your palm against the wall
- Gently push the wall and make yourself comfortable in the standing position
- Both your foot should be flat and just lean your body towards the floor
- Push your hands harder on the wall without moving your legs
3. Lunges for Lower Back Pain Treatment
- Stand straight
- Move left leg forward and keep your foot flat on the floor.
- Stretch the right leg back
- The right leg from knee to your toes should touch the floor
- Support this position by holding the left leg on knees.
- Stay in this position for 10 counts and repeat it with other leg.
- Stand on your knees.
- Gradually move the left leg forward as much as you can
- Hold your position for 10 counts
4. Pelvic Lift to Ease Away Lower Back Pain
- Lie flat on your back
- Keep the knees bent
- Place your hands stretched at either sides
- Slowly raise your pelvis (raise the lower back, whereas your torso stay on the floor)
- Don’t support it with your hands and try to stay as longer as you can.
5. Leg lift for Lower Back pain
- Lie flat
- Slowly raise your left leg just to 45 degrees (slightly about the floor)
- Hold this position and count as long as you stay comfortable.
- Repeat with right leg.
- Place a chair with a soft pillow
- Lie down and lift your leg
- Your upper body should stay put on the floor, while the lower body from your thigh should elevate.
- Raise your leg and place the knees on the chair, stretch the legs over the pillow and stay in this position for a few minutes.
- It treats the sore muscles and provides good relief from back pain.
5 Simple Exercises for Chronic Lower Back Pain Treatment
1. Lumbar Exercise for Chronic Lower Back Pain
- Lie on your stomach
- Place your hands near your chest
- Slowly raise your upper body and support yourself with palms pressing the floor
- It’s just like a reflex. When you press your hands hard on the floor, raise your body.
- Lift your body and stretch backwards as far as possible that it doesn’t hurt your back
- Try to retain in this position for a minute
2. Spinal Twist
- Lie on your back with knees bent and foot on floor.
- Stretch your hands either side
- Tuck in your chin and watch the ceiling
- Don’t move your torso
- Lean your lower body left side from your hips
- Your left leg (it should be bent on knees) should touch the floor and right leg placed over the left leg.
- While the upper body remains erect, the lower body should incline on the left.
- Stay in this position for a few counts as long as you feel comfortable.
- Slowly raise your legs and come back to normal posture.
- Repeat it with right side.