Although there are many ways and methods to combat backaches effectively, exercise to relieve back pain is the best remedy. By choosing the best exercise for back pain relief that does not exert too much pressure, they become the right choice to treat bad backs. One must bear in mind that if the core is not strong, then even the less strenuous workout will cause more pain.
Besides exercising, stretch and release are the other effective means of treating back pains and giving instant relief. Back pain relief stretches like the cat-cow pose and sphinx stretch are the most effective ones to strengthen the spine and buttocks. Another subcategory under stretches will include the yoga for lower back pain pose called the child pose. This is very useful to lower back issues, and stretching more will reduce the tightness in the buttock and lower back. Yoga for tight neck and shoulders is also related to spine pain recovery as the neck and shoulders are the next widely prone areas after a spine injury.
Basic Stretches to Relieve Back Pain
As stretches also help a lot in relieving backaches, the primary back pain relief stretches are:
- Trunk rotation
- Belly flops
- Cat cow pose
- Flexion rotation
Exercises to Perform to Treat Back Pain
Exercise to relieve back pain is done by strengthening the core with workouts. Such back relief exercises are:
Partial Crunches: This is the best exercise for back pain relief and is done by lying on the floor with the feet flat and knees bent. The hands are placed behind the head with arms crossed around the chest. The shoulders are then raised from the floor, taking care to keep the stomach muscles tight. Exhale while lifting the shoulder off the floor. Then the body is lowered to the floor while inhaling. This exercise to relieve back pain is repeated as per one’s body condition with the tailbone, feet, and lower back on the floor throughout the entire workout.
Wall Sits: Wall sits the exercise to relieve back pain and is done by sitting with the knees bent, back facing the wall, and leaning against the wall. The lean must be made such that the spine is flat against it. The position is held for a count of 10 for beginners, and then one can slide back up the wall to a standing position. One can then repeat this exercise to relieve back pain by repeating it 10 to 12 times.
Bird Dog: These back relief exercises are done by staying on both hands and knees, and then the abdominal muscles are tightened. Then one leg is lifted and extended behind up to the hip level. This exercise to relief back pain can be held for a full 5 minutes. To make it more challenging, maintaining the posture can be done for a lengthened time. And extending the opposite arm in front of you is more complicated, and stay in this position by placing the lower back muscles straight. One must repeat this exercise to relieve back pain at least 5 times.
Hamstring Stretches: Hamstring stretches are back pain relief stretches to relieve the muscles that support the lower spine. This exercise to relieve back pain is done by lying on the back with one knee bent and placing the other foot high up. A towel is used to hold the leg raised, and the towel must be gently pulled back so that it straightens the knee. By doing this, one can feel a gentle stretch in the back of the leg. This stretch is done for at least 30 seconds. And then, this exercise to relieve back pain repeated on to the other leg.
Press-up Back Extensions: These extensions are back relief exercises done by lying on the stomach and placing the hands underneath your shoulders. Then by pushing down the hands with the shoulder, begin to lift yourself from the floor. Hold this exercise to relieve back pain for several seconds and repeat it at least 3 times.
Knee to Chest: This exercise to relief back pain is done by lying on the back and placing the feet on the floor, and bending the knees. By drawing one knee to the chest, keep the other foot flat against the floor. Hold this position for 30 seconds, then repeat this exercise to relieve back pain with the other leg. While performing this, one must take care to keep the back flat on the floor. Repeat it at least 3 times for each leg.
Pelvic tilts: Pelvic tilt is a back pain cure exercise done by lying on the back with the upper body flat and the knees bent. The feet must be placed flat, and by pulling in the stomach, press the spine on the floor. This exercise to relieve back pain can be quickly done by imaging as though the belly button is pulled towards the backbone. The posture is held for 10 seconds, and then proper inhaling and exhaling are done in a very smooth manner. One can do a pelvic tilt from eight to twelve times.
Glute Bridges: These are the instant back pain relief exercises that also strengthen the lower back. It is done by lying on the floor on your back, knees bent, and heels are touching the floor. By pushing the weight onto the heel, the glutes are squeezed and hips lifted until the shoulders, hips, and knees form a straight line. One must hold this position for a minimum of 6 seconds, and then the hips are brought back to the floor. With an interval of 10 seconds rest, this exercise to relief back pain is repeated 10 times.
Lifting weights: With proper guidance and supervision, weight training will be another best exercise to get relief from back pain. It helps in strengthening the lower back and other supporting body parts too.
Swimming: Swimming is the best exercise to get relief from back pain as the water supports the body weight and provides the back with some break. But take care not to involve strokes that will strain the back.
Pilates: An apparatus called the reformer is used as a workout for beginners where the core and back are strengthened by emphasizing flexibility and endurance. At times one may do this exercise to relieve back pain without special equipment too.
People with back problems must pay attention to their general body postures and stay safe without carrying heavy objects besides practicing exercises to reduce the backaches. Moreover, one must not do all these exercises mentioned above without consulting a doctor, and if situations worsen, one is advised to stop doing them immediately.