Many Americans suffer from back pain brought on by arthritis or mechanical issues, including posture and how you move. These cases of back pain can often be treated with stretching and strengthening exercises.
If your back pain worsens while attempting these exercises, stop what you’re doing and schedule an appointment with a back doctor.
Cobra Backbend
This back extension stretch helps to reverse the curve in your back from sitting. Start out by lying on your front with your hands by your chest and your elbows bent. Push your arms as straight as you can to lift your shoulders off of the floor. Repeat this 10 to 12 times. Not only will this pose relieve stiffness in the lower back, but it will also stretch the muscles in your shoulders, chest, and abdominals.
Hip Twist
First, lie on your back with your knees bent and your feet on the floor. You can squeeze a small cushion between your knees. Then, allow your knees to roll to the side as far as they can comfortably go, and turn your head to look in the opposite direction. Alternate once on each side.
Next, while keeping your pelvis flat on the ground, let one leg roll away from you and fall open towards the ground. Alternate on each side.
These twists can stretch your back and neck, increase range of motion in the upper body, and alleviate lower back pain.
Plank
Many people suffer from back pain that stems from a weak core, so core exercises (that are done properly) can sometimes help cure back pain. Lie on your stomach, then place your forearms on the ground and make sure your elbows are below your shoulders. Tuck your toes and lift your hips away from the ground, making sure that you are parallel to the floor. Look down at the floor to maintain a neutral neck and avoid arching, or hyper-extending, your back. Start by holding a plank for 30 seconds.
Other Exercises to Relieve Lower Back Pain
These three exercises focus on your core muscles, but back pain can also stem from weak hips and glutes. Exercises that strengthen the hips, glutes, and core can better align your spine and muscles.
If you suffer from back pain that is too intense to exercise, or does not improve over time, schedule an appointment at the Spine & Scoliosis Specialists.