With your back all stiff and aching, you might want to crawl into your bed and never leave its comfort again. Dragging yourself out of the bed and exercising will be the last thing on your mind if you are afflicted with back pain due to any reason.
We assure you (and science backs us up quite genially here) that exercising is actually beneficial for back pain. Exercising the spine causes the stiff muscles, tendons and ligaments of the spine to loosen up. The result is better circulation and strengthening of back structures which helps get rid of back pain.
Exercise therapy has been found to be an effective treatment modality for relieving chronic back ache. For recurring episodes of low back pain, exercise has been deemed even more effective than medical treatments. This article deals with some effective exercises for getting rid of back pain. Read on!
One of the best exercises to get rid of back pain is the bridge posture. For this exercise, lie flat on the ground with your arms flat on your side and your knees flexed and placed slightly apart from each other.
Take deep breaths in and out. As you breathe in, lift your hips off the ground, balancing yourself on your heels, palms and elbows. While breathing out, allow your hips to return to the ground. Repeat 10-15 times daily for optimal results.
2. Spine stretch
Lie flat on your back with your arms outstretched. Keep your knees flexed and together. Take deep breaths. While breathing in, rotate your lower back to one side so that together your knees touch the ground on one side of your body. While breathing out, bring your knees upright again. First repeat 10-15 times on the right and then on the left side. This exercise helps mobilize your lower back structures.
3. Cat stretches
Kneel down on all fours with your knees and palms supporting your weight. Breathe in and out deeply. While you breathe in, stretch out your back high towards the roof and while breathing out, stretch it down towards the floor, much like a cat. This exercise lends strength to your back and enhances the mobility to overcome back pain.
4. Cobra stretch
Lie down flat on the ground in prone position. Support your weight with your palms (elbows should be flexed and pointing skywards) and your belly. While breathing deeply in, slowly raise your torso on your palms with your head thrown back. Hold the pose for about 30 seconds and then lower yourself back to the ground position while breathing out. Repeat the exercise for 5-10 times for about 30 seconds. It helps strengthen the extensor muscles of the back.
5. Child’s pose
Child’s pose is actually a yoga pose. It has proved to be beneficial for alleviating back pain. Sit on the heels of your feet with lower legs curled beneath you and extend your arms out in front of you. While breathing in, reach out for an object in front of you (a wall, for instance) while simultaneously bringing your head and torso down. Remain in this position for about 30 seconds and then breathing out, go back to the sitting position. Repeat 5-10 times. The exercise helps stretch and fortify almost all of the back muscles.
Don’t turn your back!
Always listen to your back because it is trying to tell you something when it hurts. Never ignore back pain as something trivial which will go away on its own. It is better to consult a neurosurgeon in the nick of time than live with a disability for the rest of your life.
Remember to take care of your back with regular exercises recommended by an expert. With proper care, you should be able to return to your daily routine lwithin a short span of time.
1. van Tulder MW, Malmivaara A, Esmail R, Koes BW. Exercise therapy for low‐back pain. Cochrane Database of Systematic Reviews. 2000(2).
2. Hides JA, Jull GA, Richardson CA. Long-term effects of specific stabilizing exercises for first-episode low back pain. Spine. 2001 Jun 1;26(11):e243-8.