Despite the advances of modern medicine, there are still many problems that continue to plague the country. As diabetes and obesity only become more common, the added weight that people carry will only add to the millions of people who suffer from back pain every day. Back pain is one of the most common reasons that people visit a medical provider already and, as people add weight to their body, their spine will only have to work harder to support the added weight. This added stress on the spine contributes to the back pain that people feel. Many people believe that because of their back pain they are unable to exercise; however, exercise can actually help relieve the back pain that people feel inhibits their movement.
Try Planks for Back Pain Relief
For those who don’t know, planks are core exercises that help to strengthen the abdominal and back muscles. Some people may not have the physical strength to perform full planks, which is fine. Those who are trying these for the first time can start with their knees on the floor. Those trying planks can either hold the push-up position for 30 to 60 seconds at a time or try this with their knees on the floor first. Once they have this exercise down, try to move to a side plank to focus on other muscles in the core region. The idea behind planks is to strengthen the musculature in the abdomen and the back. This will help to shed weight from the midsection while also building up the muscles that are supporting this weight. This could bring significant back pain relief.
Partial Crunches for Strength and Flexibility
People suffering from back pain who have some degree of movement in their back should start with partial crunches before moving to full crunches. Crunches are an abdominal exercise that will have many of the benefits that planks provide; however, this is a dynamic exercise that involves more movement. This means that the exercise will help people move the muscles in their back while also moving the vertebrae in the spine. Start with the feet on the floor and the hands behind the head, supporting the skull. Slowly raise the head, neck, shoulders, and chest off of the floor towards the ceiling and back down. When ready, add the curl to the crunches, making a full crunch and moving the back more. As people progress to full crunches, the added movement will reflect added flexibility in the spine itself. With improved flexibility, the spine will not have to work as hard to support the weight of the body. This exercise will make a difference in the back pain that people have been dealing with for an extended period of time.
As people add more strength and flexibility to their back, they could be ready to handle back extensions. This is an exercise that focuses specifically on the muscles of the back and helps to build up that important muscle strength. To perform a back extension, start by bending over a padded piece of exercise equipment. Then, slowly raise the body up until the head, neck, shoulders, and core are in-line with the hip and legs. This should involve a slow and steady contraction of the muscles in the back. Repeating this exercise several times daily will help to improve the muscular strength of the back, particularly in the lower region. This exercise for back pain relief should be tried only when people feel they have the strength necessary to perform this exercise correctly.
Hip Raises are Great for Back Pain Relief
Hip raises are almost a reverse version of back extensions but will work many of the same muscles and help use exercise to bring back pain relief. Start in a sit-up position on the floor. Then, raise the hips up to make a line between the shoulders, chest, core, and knees. This will contract the muscles in the core and the back, helping to strengthen these muscles while also stretching areas of the back that are in pain. This will help release lactic acid after a workout that could make people feel sore in their lower back.
Do Not Neglect Yoga
In addition to traditional exercises, yoga as an exercise for back pain relief has become quite popular. Those who aren’t familiar with yoga should know that this is a workout discipline that involves holding certain positions as a form of body weight exercise. This gradually builds up muscle strength in areas of the body that are important for relieving back pain while also improving flexibility that will prevent people from becoming injured during exercise. There are several yoga exercises that can help relieve back pain, particularly in the lower back area, such as child’s pose and downward facing dog. Fortunately, there are yoga classes all over the country that people can sign up for. It is important to learn to perform yoga with a trained professional to ensure that the poses are being held safely and correctly.
Ultimately, people should remember why exercise helps to relieve their back pain. Exercise can help to strengthen the muscles in and around the spine. Just like any other muscle, improving the strength of the muscles around the spine will help the spine support the weight of the body in an improved manner. People may also start to notice that they’re losing weight in general, relieving some of the pressure on the spine. Exercise will also help to improve flexibility, meaning that the spine won’t be as stressed during movement. All of this could contribute to back pain relief and an improved quality of life. Therefore, why not try some of the exercises and see if it improves back pain? It could make the difference between sitting on the couch and enjoying physical activity again.