Back pain is one of the major health issues that almost 80% of people will suffer some sort of back pain during their lifetime. People may experience back pain in the form of muscle pain, nerve pain, or bone pain. Back pain occurs for a variety of reasons in different individuals. It leads to muscle imbalances, poor mobility, weakness in the spinal, abdominal, and hip muscles, and decreased range of motion.
Back exercises are always necessary to rehabilitate the spine and promote back pain relief. But most people think that if they suffer back pain or an injury in the back, relaxing the muscles helps them eliminate discomfort. It is a wrong understanding, and the truth is that resting can only provide temporary relief. It stops the healing process and further worsens pain.
What Role Do Exercises Play in Promoting Back Pain Relief?
Some common physical therapy treatments like heat or cold therapy, ultrasound therapy, and electrical stimulation can help reduce back pain. But when it comes to promoting back pain relief, one needs to strengthen the core muscles to reduce the symptoms of back pain. Hence, physical therapists give more importance to therapeutic exercises due to their outstanding health benefits.
Physical therapists are experts in locating the underlying cause of back pain and provide their patients with a controlled exercise routine. It helps them improve mobility and strength of back muscles and minimizes the recurrence of back pain.
What Are the Exercises Helpful in Maintaining a Healthy Back?
Therapeutic exercises are of three types that include
- Stretching Exercises
- Strengthening Exercises
- Low-impact Aerobic Exercises
1) Stretching Exercises
We need to regularly stretch the muscles, tendons, and ligaments so that our spine gets good support. Physical therapists may suggest stretching as a part of the individualized treatment plan or to be done at home on an everyday basis. The key is that one needs to incorporate stretching in daily life to improve stability and promote back pain relief.
Stretching can reduce muscle tension and maintain flexibility in the muscles. It enhances blood flow and promotes the flow of adequate oxygen and nutrients throughout the body. It improves muscle coordination, increases the range of motion in the joints, and reduces the risk of disability caused by back pain.
Examples of Stretching Exercises
- Knee to Chest Stretch
Lie on the back with both knees bent and gently pull one knee towards the chest until you feel a comfortable stretch in the lower back. Hold this position for 20 seconds, then return to the beginning position. Repeat this stretch three times on each side, and you can perform this two times a day.
- Piriformis Muscle Stretch
Lie on the back with both knees bent. Gently pull one knee to the opposite shoulder until you feel a stretch in the buttock. Do not twist your back and try to keep it flat. Hold this position for 20 seconds, then return to the beginning position. Repeat this stretch three times on each side, and you can perform this two times a day.
- Calf Stretch
Stand in front of a wall. Keep one leg back. Knees should be straight, with the heel on the floor and the foot facing forward. Slightly bend the front knee and elbows, moving your hips forward until you feel a stretch in the calf. Hold this position for 20 seconds, then return to the beginning position. Repeat this stretch three times on each side, and you can perform this two times a day.
2) Strengthening Exercises
Strengthening exercises focus on the core muscles that include the abdominal, hip muscles, and the muscles surrounding the spine. These exercises condition the muscles to [provide better support to the spine and endure stress, thus leading to back pain relief.
These exercises help to reduce strain in the spinal discs, provide better spinal alignment and improve overall posture. They enhance circulation and increase the flow of sufficient oxygen and nutrients in the affected areas, including the spinal discs. They also lead to an increase in the endorphin levels, thus helping to manage chronic pain. Strengthening the back muscles reduces the severity of the pain and helps minimize back pain in the future.
Examples of Strengthening Exercises
- Bridging
Lie on the back with both knees bent and lift your buttocks off the table slowly. Keep the abdomen tight and buttocks contracted. Now lower the buttocks slowly and release them to the starting position. Hold for five seconds and repeat this exercise ten times. You can perform this exercise two times a day.
- Wall Squats
Stand with your back against the wall, keeping your feet roughly about one to two feet away from the wall. With feet shoulder-width apart, squat down and ensure that your knees do not go past your toes. Hold this position for ten seconds and repeat this exercise ten times. You can perform this exercise two times a day.
3) Low-impact Aerobic Exercises
Aerobic exercises are necessary for every individual, whether they suffer back pain or not. For people with back pain, they provide more health benefits. These exercises elevate the heart rate, improve circulation, and increase the amount of oxygen and nutrients reaching the spine.
They reduce stiffness and limit disability caused by chronic back pain. They also help overweight individuals to burn calories and maintain optimal weight, thus removing excess pressure on the spine.
To promote back pain relief, physical therapists recommend the following low-impact aerobic exercises.
- Exercise walking
- Stationary bicycling
- Swimming and water aerobics
Final Thoughts
Back pain is a common condition, but what matters is how you deal with the pain. If you rest your muscles, your body won’t initiate the healing process. Get up from your couch, and motivate yourself to get involved in some physical activities. It is also important to consult with your physical therapist before starting any exercise program.
Samantha does not have a personal blog but writes on healthcare industry since a decade for now. She is excellent at conveying thoughts and tips through storytelling.
