Exercises and Stretches for back pain can be transformative for those suffering from discomfort. Incorporating simple movements into your daily routine helps alleviate tension and strengthens key muscle groups. Whether it’s the extension stretch for flexibility or planks for core stability, each exercise plays a role in easing back pain. Regular practice of these techniques not only improves posture but also enhances overall well-being. Start integrating these stretches today and experience the relief that comes from a well-supported back.
Stretches and exercises are some of the most effective methods for treating many types of back pain. In fact, the International Association for the Study of Pain states on its website that “exercise is a key component of effective chronic lower back pain management.”
By learning a few safe, effective stretches and exercises, many people can find relief from their low back pain.
Extension
Lie face-down on the floor with your feet extended all the way behind you. Lift your head and arch your back while supporting your upper body with your arms. Locking your elbows straight and keeping your hands by your side will accentuate the stretch.
Rotation Stretch
Stretch the muscles that rotate your back by sitting comfortably and turning your shoulders to one direction and holding in this position. Sitting on an exercise ball can help you perform this stretch comfortably.
Sideways Bending
A bending stretch can also be performed in a seated position. Clasp your hands together and extend overhead. Keeping your arms extended, bend your upper body to one side, and hold the stretch. Repeat in the opposite direction. As with the rotational stretch, this can be performed on an exercise ball.
Hamstring Stretch
Hamstring stretches are important to incorporate into any back stretching routine. Proper posture depends not only on the flexibility of your back but also the muscles that link your extremities to your back.
Hamstring stretches can be performed in many ways. One simple method is to sit with one leg extended with the other folded inwards. Reach down to touch the toes of your extended leg.
Abdominal Crunch
One of the most important muscle groups to strengthen when trying to alleviate back pain is the abdominal muscles. Placing your feet on an exercise ball is useful when exercising the abs because it helps to focus the workout on the muscles without straining the back.
Exercise Ball Crunches
Using an exercise ball can accentuate the abdominal workout of a crunch. Lay on your back on the ball with your feet firmly planted on the floor. Lift your head and shoulders with your abs. When you have your head and shoulders lifted, hold your upper body in this position, rather than falling back down.
Planks
Planks can be performed with or without an exercise ball. Lie face down on the floor, and push yourself up, balancing only on your forearms and toes (on your shins if you’re using the exercise ball). The important part of the plank is to hold your torso rigid, without sticking your bottom up in the air.
Press
A simple bench press helps to exercise the upper back and shoulders. To perform this exercise properly, lie with your back supported on a bench or exercise ball. Do not focus on the weight you press, but rather on form and control. Press the weight upward while contracting your abdominal muscles and supporting your back.
Reverse Fly and Dumbbell Row
Strengthening the back muscles can be accomplished with dumbbell row or reverse fly exercises. Using an exercise ball is useful to support the body, but not necessary to perform these exercises. As with a press exercise, the focus should not be the amount of weight, but rather to use control with your movements.
Bicycle
A bicycle exercise/stretch should be started slowly. While lying on your back with your arms folded behind your head, bring one elbow to the opposite knee. Relax, and bring the opposite elbow to the other knee.
Original article published on verywellhealth.com
