After maintaining a time of rest, we must begin to do exercises to strengthen the area and prevent the back pain from intensifying. What activities can we start with?
The practice of some exercises can serve as part of the treatment to get rid of back pain. While a little rest may be helpful, exercising has many benefits. It usually recommended by doctors and physical therapists for this problem.
Exercise increases blood flow and nutrients to the soft tissues of the back, stimulates the healing process and decreases stiffness that leads to pain. Also, in the long term, it strengthens the muscles of this area of the body and reduces the reappearance of pain.
Table of Contents
What is and why does back pain occur?
Spinal pain is not a disorder as such, but rather the symptoms derived from poor posture, physical overexertion, or illness. The strength of this pain can vary from mild to acute, but only the most severe cases require specialized medical attention for treatment.
According to a publication in the National Center for Biotechnology Information, this type of pain causes significant rates of disability, and, besides, it is a problem that can go from childhood to adulthood. An estimated 23% of adults have chronic back pain.
Its most frequent causes include:
- Inflammatory diseases.
- Injury and trauma.
- Infectious processes.
- Sudden movements or poor posture.
- Physical effort beyond the person’s capacity.
When this pain is prolonged or originates from an injury, it is essential to see a doctor obtain an accurate diagnosis. From this, the professional can determine if it is necessary to take medications, physical therapy, and other therapeutic options.
In mild cases, or when you want to prevent pain, some exercises help when continuously practiced. If you suffer from back pain, do not stop practicing them. Get active now!
Exercises to get rid of back pain
The results of research published in the Ochsner Journal revealed how good the exercises are for back pain. As detailed, “the musculoskeletal strengthening of the lumbar and cervical extensors significantly reduces pain.” Thus, its practice is ideal for people with back and neck pain.
Exercises to get rid of back pain should be done gradually, considering the physical state of each person. It could even be convenient to do them with the help of a trainer since poor posture can worsen the pain. Let’s see some options.
1. Leg lift
This workout does in numerous ways, but in this case, a lying position adopted with the lap flexed and one of the legs raised.
What should you do?
- Lie on back, slowly raise your left and bend right leg.
- Grip the upraised leg with both hands behind the knee and be sure to hold a similar position for a minimum of 30 seconds.
- Repeat 2 times with each leg.
2. Singular knee to chest
Following the earlier exercise, now the leg is not raised but is brought towards the chest, flexed.
What should you do?
- Lie on your backbone with your knees bent and your feet flat on the floor.
- Now gently raise your right knee to your chest and, holding it with both hands, hold the position for 15-20 seconds.
- Gently lower your leg and now do again, but with another one.
3. Dual knees to Ribcage or Chest
It starts the same as the previous one, but in this case, both knees brought to the chest at the same time.
What should you do
- Face up and with both legs bent, bring your right leg to your chest as well as your leftward.
- Grip your knees with your hands and hold them together for 15 to 20 seconds.
4. The inclination of the pelvis
Pelvic lift or tilt is a fairly popular exercise that can strengthen your back, but it’s also useful for toning your glutes and abdomen.
What should you do
- Lying on your back, with feet flat on the floor and your knees bent, raise your buttocks a few inches off the ground and lift your pelvis.
- Hold like this for 5 to 10 seconds, while continuing to contract your abdomen.
- Then relax your body and do another 3 sets of 10 reps.
5. Stretching Hamstrings
It helps to relax the tension of the back and is also good for working the legs, knees, and hips.
What should you do
- Sit with your legs stretched out flat on the floor and your trunk upright.
- Stretch your arms forward and gently lower your trunk onto your legs, trying to touch the balls of your feet with your hands, but without bending your knee.
- Keep it like this for about 15 seconds, rest and repeat it.
6. Hip flexion
As its name suggests, it is a movement that helps to work the hip, especially if you want to tone up. But, besides, it has a positive effect on the lower back, which is usually the part where most tension and discomfort generated.
What should you do
- Place your left foot in front of the other with your knee bent forward while stretching your right leg back, keeping it straight.
- Bend the chest forward so that the left knee makes contact with the axillary fold, and then return to the starting position to move with the legs interchanged.
7. Squat
It is a movement similar to squats, but in this case, the idea is to lower your glutes more as if you wanted to touch the floor with them.
What should you do
- Stand with feet shoulder-width apart and your trunk straight.
- Now bend your knees and lower your glutes to the floor.
- Coming back to the first position and do at least 3 sets of 10 repetitions.
In summary
Faced with back pain, we can take a little rest, but without exceeding ourselves. Activating muscles and circulation through exercise will be decisive to calm this ailment. However, if it is severe or persistent, it is best to consult the doctor.
