4 Exercises to Manage Back Pain
If you suffer from chronic back pain because of bad posture, general muscle weakness or a certain medical condition, there are specific exercises that can offer you relief. Many of the best exercises for the back are designed to relieve pain by strengthening and increasing the flexibility of back muscles while promoting better posture. Here are some exercises that you can try to alleviate the pain and discomfort in your back.
1. Knee-to-Chest Stretch
This exercise is one of the easiest to perform and will require little physical exertion. Simply lie on your back with both knees bent so that the feet are positioned flat on the ground. You can then take turns raising each knee up toward your chest by grabbing a leg and keeping it bent while pulling it toward you. Hold each stretch for a few seconds and repeat the process a few times for each leg
2. Partial Crunches
To perform partial crunches, you will lie on the floor again with your back flat and your knees bent so that your feet are flat on the ground. You will then place your hands behind your head or across your chest and raise your shoulders off the ground to a level that doesn’t put too much strain on your back. After holding for one second while keeping your abs muscles tight, you’ll then lower yourself so that your back is flat on the floor and repeat the exercise for a few repetitions.
3. Thoracic Extension
This exercise can be particularly good for alleviating back pain that’s caused by bad posture. You can do this exercise by lying with your back on a foam roller so that the roller is perpendicular across your back. You can then roll the roller across your back by lifting your glutes off the floor and using the heels of your feet to control your movements. Each time that you find a particularly painful spot on your back with the roller, you should stop moving and hold the roller in place for 20 to 30 seconds to try to release some of your back pressure.
Working from home or the office can be less painful for your back if you make swimming part of your regular exercise routine. Gentle swim strokes or simply floating on the water can take much of the stress off your back that contributes to your pain. You can also try water aerobic workouts that involve standing in water while performing a series of aerobic exercises that won’t put as much stress on your back.
These exercises can help ease the pain in your back so that working from home or performing other daily tasks will be less challenging. If you need additional help with treating your back pain, please visit painproclinics.com to schedule an appointment with painPRO.