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Back pain can be a painful, debilitating ailment that affects many people over their lifetime. Some people can experience this pain for a week or two, while more serious cases are chronic and never go away.
The good news is, no matter what situation you find yourself in, there are ways to alleviate back pain. While you might feel staying still and cutting down on physical activity is the way to go, exercise is one of the most effective methods to help with back pain.
Before you get started
Exercise is helpful, yes, but this is dependent on the exercises you do. Choose the wrong routine, and it could leave you in even more discomfort. However, if you stick with the four exercises listed below, you can help reduce your back pain issues.
It is also highly recommended you wear a back support. Highly-rated support options can be found at Podobrace, and these provide much-needed stability.
1. Knee-to-chest stretch
By lengthening your lower back, a knee-to-chest stretch is beneficial in relieving pain and tension.
To start this stretch, first lie on the floor. Next bend your knees ensuring both feet remain flat. Now grab one knee with both hands and pull it towards your chest, hold for five-ten seconds, and return back to the beginning position. Repeat the process with the opposite knee. Do this with each leg 3-4 times each day.
2. Bridges
By working the gluteus maximus and keeping it strong, bridges can help with supporting your lower back.
As with the knee-to-chest stretch, start by lying down and bending your knees with both feet flat on the ground. With your feet hip-width apart and your arms flat by the sides, raise your buttocks off the floor, doing so until a straight line is formed from your shoulders to knees. Maintain this form for five seconds, lower your buttocks back to your floor, and rest for five seconds. Repeat the process 15 times, doing three sets in total with a one-minute break in between each one.
3. Lying lateral leg lifts
Adding lying lateral leg lifts to your exercise routine will help strengthen your hip abductor muscles. Working these muscles, which support the pelvis, will lessen the strain on your back and assist with maintaining your balance.
For this exercise, lay on one side of your body, keeping your legs together. Slightly bend the lower leg and engage your core muscles by drawing the bellybutton into your spine. While keeping it extended and straight, raise the above leg approximately 18 inches. Hold for two seconds, lower your leg back down, and repeat ten times. Perform three sets for each leg.
4. Cat stretch
Lengthening the back, a cat stretch can help with easing muscle tension and ultimately making the back stronger.
To start, get on your hands and knees. Arch your back, pulling your bellybutton upwards towards the spine. Relax the muscles slowly, letting the abdomen drop toward the floor. Repeat the process three-five times. Do this twice each day.
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