If you have ever experienced back pain before, you would know it can be quite an ordeal. It can restrict your movement and make it easy for you to perform easy tasks you could ordinarily do. Even something as easy as standing up can become difficult. Back pain could be caused by many things, including sciatica and slipped or prolapsed disc. Your lifestyle or the activities you engage in can also cause you to feel pain in your back. But no matter what the cause is, the feeling is almost the same, although some tend to be more excruciating than the others.
The good thing, however, is that back pain does not last forever. Some only cause discomfort for a few days before disappearing while some could linger for weeks or months, depending on the cause. But there are exercises you can engage in that would help you find relief from the pain and help you heal faster. In fact, a 2010 study found out that exercise is effective at reducing pain and helps in the treatment of chronic low back pain.Â
Here are some of the best exercises for back pain you can try;
1. Knee-To-Chest
This involves lifting your knee to your chest and maintaining that position for a few seconds. This helps you relieve tension and pain, and helps you strengthen your lower back. To do that, try the following steps
- Lie flat on your back. Make sure your knees are bent and your feet flat on the floor.Â
- Next, grab your left knee with both hands, clasping your wrists firmly around it.Â
- Gently lift your left knee to your chest, with your right leg still flat on the ground.
- Hold your knee to your chest for 30-60 seconds. Make sure the rest of your body, particularly your lower back and leg.
- Drop your left knee and repeat steps ii – iv for your right knee.
- Do this three times for each leg.
2. Hamstring Stretches
This helps to relieve tension from your legs, which supports your lower spine. To do this, you need either a small towel or fitness band which you would place around your feet. Try the following steps
- Lie flat on your back with one knee bent
- Wrap the towel or fitness band around the foot of the unbent leg and hold firmly
- Next, begin pulling the towel up, straightening the leg in the process. Do this until your foot is directly above you.
- Retain that position for 20-30 seconds.
- Repeat steps ii – iv up to 5 times for each leg.Â
3. Wall Sit
This is another healthy exercise that can help relieve pain in your lower back. Try the following steps.
- Stand with your back against a flat wall
- Press your back against the wall and slowly slide the back down until your knees are slightly bent against it. This should mimic an actual sitting position.Â
- With your back still pressed against the wall and your knees bent, hold this position for 10 seconds.Â
- Slowly slide back up and repeat ii – iii 8 to 10 times.Â
4. Press-Up Back Extensions
This is like your regular press-up with a little twist that would help your lower back. Try the following steps
- Lie flat on your stomach
- Place your hands directly underneath your shoulders
- Slowly push down your hands and you should begin to feel your shoulders lift.
- Maintain that position for 10 seconds then relax your muscles, before lifting your shoulders again.Â
5. Pelvic Tilt
This exercise would help you stay flexible while helping release muscle tension around the back. Try the following steps
- Lie flat on your back with your knees bent and your arms by your side. Remember to keep your feet flat.
- Tighten your stomach. As you do so, you should notice your hips and spine press onto the floor.
- Retain this position for 10 seconds before releasing. Repeat up to 10 times. Â
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Collins Nwokolo is a human physiologist, writer and health enthusiast. He loves writing helpful articles on health and fitness, which he enjoys sharing with everyone.
