BACK PAIN EXERCISES HOW TO RELIEVE BACK PAIN

back pain relief

If you've ever groaned, "Oh, my aching back!", you are not alone. Back pain is one of the most common medical problems, affecting 8 out of 10 people at some point during their lives. Back pain can range from a dull, constant ache to a sudden, sharp pain. Acute back pain comes on suddenly and usually lasts from a few days to a few weeks. Back pain is called chronic if it lasts for more than three months.

Most back pain goes away on its own, though it may take awhile. Taking over-the-counter pain relievers and resting can help. However, staying in bed for more than 1 or 2 days can make it worse.

The best way to relieve back pain is to get up on your feet and do some back pain exercises. Neck and shoulder stretches as well as some lower back pain exercises can go a long way towards resolving the issue.  Below I listed some back pain exercises that can help provide back pain relief.
back pain exercises sphinx yoga


If your back pain is severe or doesn't improve after three days, you should call your health care provider. You should also get medical attention if you have back pain following an injury.

NIH: National Institute of Arthritis and Musculoskeletal and Skin Diseases

Almost everyone can benefit from stretching the soft tissues - the muscles, ligaments and tendons - in the back, legs, buttock, and around the spine. The spinal column and its contiguous muscles, ligaments and tendons are all designed to move, and limitations in this motion can make back pain worse.
Keep the following in mind when starting a stretching routine as part of a program of back exercises:
  • Wear comfortable clothes that won’t bind;
  • Stretching should be pain free; do not force the body into difficult positions;
  • Move into the stretch slowly and avoid bouncing, which may actually tear muscles;
  • Stretch on a clean, flat surface that is large enough to move freely;
  • Hold stretches long enough (20-30 seconds) to allow muscles or joints to become loose; and
  • Repeat the stretch, generally 5 – 10 times.
lower back pain relief
If one already has low back pain or neck pain, it is best to check with a physician or physical therapist to discuss whether the following neck, shoulder and lower back pain exercises should be done.

Neck and Shoulder Stretches

A stiff back is sometimes accompanied by a stiff neck. The following exercises can be done to stretch the neck and shoulder area.

Flexion Stretch—Chin to Chest
While standing or sitting, gently bend the head forward while bringing the chin toward the chest until a stretch is felt in the back of neck.

Lateral Flexion—Ear to Shoulder
This exercise stretches the neck area below the ears as well as the top of the shoulder. To begin, gently bend the neck to one side as if to touch the ear to the shoulder until a stretch is felt in the side of the neck. Switch to stretch the other side.

Stretching for Back Pain Relief

By: Peter F. Ullrich, Jr., MD
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back pain relief stretches
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Almost everyone can benefit from stretching the soft tissues - the muscles, ligaments and tendons - in the back, legs, buttock, and around the spine. Back pain exercises can provide instant relief and with consistent effort, long term benefits.  The spinal column and its contiguous muscles, ligaments and tendons are all designed to move, and limitations in this motion can make back pain worse.

Patients with ongoing back pain may find it takes weeks or months of stretching and other back exercises to mobilize the spine and soft tissues, but will find that meaningful and sustained relief of back pain will usually follow the increase in motion.
Keep the following in mind when starting a stretching routine as part of a program of back pain exercises:
  • Wear comfortable clothes that won’t bind;
  • Stretching should be pain free; do not force the body into difficult positions;
  • Move into the stretch slowly and avoid bouncing, which may actually tear muscles;
  • Stretch on a clean, flat surface that is large enough to move freely;
  • Hold stretches long enough (20-30 seconds) to allow muscles or joints to become loose; and
  • Repeat the stretch, generally 5 – 10 times.
If one already has low back pain or neck pain, it is best to check with a physician or physical therapist to discuss whether the following neck, shoulder and lower back pain exercises should be done.

Practical Point
Just 5 to 10 minutes of stretching in the morning and at night can provide significant lower back pain relief over time.
back pain relief neck

Neck and Shoulder Stretches

A stiff back is sometimes accompanied by a stiff neck. The following exercises can be done to stretch the neck and shoulder area.

Flexion Stretch—Chin to Chest
While standing or sitting, gently bend the head forward while bringing the chin toward the chest until a stretch is felt in the back of neck.

Lateral Flexion—Ear to Shoulder
This exercise stretches the neck area below the ears as well as the top of the shoulder. To begin, gently bend the neck to one side as if to touch the ear to the shoulder until a stretch is felt in the side of the neck. Switch to stretch the other side.
lower back pain relief

Article continues below
Back Pain Exercises: Stretches
Many back pain patients know the feeling of tension in the back, especially first thing in the morning. These stretching back exercises can help bring back some suppleness and increase mobility, decreasing back pain and discomfort.

Back flexion exercise
While lying on one’s back, pull both knees to the chest while simultaneously flexing the head forward until a comfortable stretch is felt in a balled-up position.

Knee to Chest Stretch
While lying on the back with the knees bent and both heels on the floor, place both hands behind one knee and bring it to the chest.

Hips and Gluteus Stretches

The hips and buttocks (where the gluteus muscles are) support the lower back, and stretching these muscle groups plays a pivotal role in maintaining spine flexibility.

Hip stretch
While standing with feet shoulder-width apart, take a half-step back with the right foot, bend the left knee and shift weight back to the right hip. While keeping the right leg straight, bend forward more and reach down the right leg until a stretch in the outer hip is felt.

Piriformis muscle stretch The piriformis muscle runs through the buttock and can contribute to back pain or leg pain. To stretch the this muscle, lie on the back and cross one leg over the other and gently pull the other knee toward the chest until a stretch is felt in the buttock area.

Chair Hamstring Stretch

Less strain is applied to the back by sitting on a chair and placing the legs straight out in front on another chair. In this position, reach toward the toes. One leg at a time may be stretched.

lower back pain exercises


Towel Hamstring Stretch

One of the least stressful stretching techniques is to lie on the floor and pull the leg up and straighten by holding onto a towel that is wrapped behind the foot. One leg at a time may be stretched.

Wall Hamstring Stretch

Another less stressful option is to lie on the floor, with the buttocks against a wall, and place the foot up against the wall and then try to push the knee straight. One leg at a time may be stretched.

Hamstring stretching should include applying pressure to lengthen the hamstring muscle for 30-45 seconds at a time, one to two times each day. The hamstring muscles will lengthen over time, decreasing stress on the low back. Since other hamstring and back exercises may not be done everyday, stretching should not be just linked to other exercises.

In order to make stretching exercise a part of one’s daily routine, it is best to stretch every morning when getting up and before going to bed. Stretching exercises are good back hygiene, just like brushing one’s teeth twice a day is good dental hygiene

Back Pain Exercises are the only thing that helped me with back pain relief during and after my children were born.  Try it and share your stories!

       
  
   

2 comments:

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