Many individuals suffering from back pain tend to alter the way they walk, sit, stand and move to relieve their discomfort; unfortunately, this over-adjustment often exacerbates it further and creates anxiety cycle.
High impact activities like running, jumping and basketball may aggravate back pain further.
Stretching
Stretching is an effective way to maintain flexible muscles, which in turn reduces back pain and injury risks. Stretching can also aid with posture by encouraging proper muscle balance and alignment; tight muscles become tight over time and are at greater risk of strain or injury as they tighten further.
Exercising trunk rotation – a stretching exercise designed to stretch out lower back and core muscles – can help relieve tension and enhance posture, as it stretches these areas while relieving tension. You can perform it while standing or lying down.
When performing stretches, make sure not to hold them too long. According to UAB Orthopaedics, holding for longer than 30 seconds may damage muscle tissue and even result in injuries.
For health conditions or injuries, consult with a doctor or physical therapist about which stretching exercises will best serve your condition. Although stretching alone won’t stop injuries from happening, strengthening exercises are equally as essential to keep yourself safe. Furthermore, those suffering from back issues should exercise extreme caution when engaging in activities which increase pain such as flexion or extension movements that could aggravate their discomfort.
Flexibility Exercises
A healthy back requires the combination of muscle strength and flexibility in equal measures, so making stretching part of your regular exercise regimen can help protect against back pain while increasing spine range of motion.
Assume the position where feet are hip-width apart, and hands resting by your sides. Slowly lower one arm down as far as is comfortable until comfortable before repeating on the opposite side – three times for each arm will help loosen tight neck muscles, according to Monal.
Minor discomfort from stretching and strengthening exercises is normal; however, if the pain worsens to such an extent that repetitions cannot continue or you experience shooting pains in either your back or legs, stop exercising immediately and contact your physician – this is likely a telltale sign of something more serious that needs medical intervention.
Strengthening Exercises
Back pain may be caused by weak muscles that support the spine and pelvic bones. Strengthening core and back muscles to help alleviate weakness is crucial in order to help address it.
Starting any exercise program gradually is key for successful outcomes. A physiotherapist may offer guidance regarding an exercise plan tailored specifically to your condition.
Strengthening your back can be accomplished with various exercises performed at home. Many can be modified according to individual ability and equipment available, and physiotherapists can show you how best to perform them as you strengthen core and back muscles.
Core Exercises
Building strong core muscles — commonly referred to as abs — can reduce back pain, improve posture, balance, and stability. Core exercises can be performed using your own body weight, resistance bands or free weights.
When performing core exercises, it is essential to keep in mind that lower back muscles should not be overstressed as this could lead to back pain if these muscle groups do not work in concert with one another – such as legs and glutes.
Hollow holds performed on all fours are an effective core exercise to target both lower and upper abdominal, hip muscle and gluteal muscle groups. As isometric movements require endurance, the goal is to gradually build this skill by increasing how long you can hold each position; you could even progress onto other core exercises like planking. While initial discomfort may arise with this movement, over time you should feel stronger muscles.
