Your back is the structural center to your entire body. The way you feel in the morning, how your day progresses, and finally how you end up sleeping at night will all come back to the way that your back treats you. 80% of Americans will experience back problems in their life time and most of these problems will come as a result of heavy physical strain. We all have to keep physically active so it is highly unlikely that we can avoid this pain. What we can do, however, is learn these 9 exercises that will get you the back pain relief that you so desperately desire. So don’t think that back pain surgery is the only way out. Understand that you have options, using your own body, to help yourself. Keep reading if you want to feel younger, more limber, and healthier!
Some exercises that we believe to be beneficial are, in fact, not so great for your back. Avoid doing full sit ups while your back is in pain and opt for partial crunches. This form of lower back pain treatment can be done pretty much anywhere you have the space to lie down. For this exercise you will want to lay flat on the floor with your knees bent. Cross your arms behind your neck, or over your chest, and then tighten your stomach. With your stomach tightened you will want to lift your shoulders off of the floor. Keep your arms behind your neck and don’t insist on using them to pull up. Doing sets of 8 to 12, with rest periods in between, can be a great way to tone up and help ease some pain. Avoid full sit ups due to the fact that they can stress your back out even more. People who do sit ups tend not to maintain the proper form and, in doing so, they will actually exacerbate existing problems. The partial crunch is an easy way to reduce potential problems while still getting the work out that you need.
Another way to aid you as you seek back pain treatments would be the butterfly stretch. This stretch is an easy way to give your back some immediate back pain help. To do the butterfly stretch all that you need is a little bit of room to stand up and stretch. First place your hands, palms down, on your shoulders. Keep your hands in place, without moving, as you bring your elbows together in front of you. The closer your elbows come to each other the tighter your back will feel. Once you feel a strong stretch you should hold it for at least five seconds. Repeat this move 9 or 10 times for maximum back pain therapy.
Your body is full of connections that you simply don’t realize. Did you know that a good hamstring stretch will also offer you some back pain relief? In fact, this simple to do exercise has been an integral move for those that seek back pain remedies. Simply lie on your back with one knee bent. Next you will loop a bit of towel under the ball of your other foot. Slowly straighten your knee and pull back on the towel.. You’ll feel a tightening around the back of your leg. Hold this position for about half of a minute. Perform this move on both legs 2 to 4 times. It is important to note that you do not push yourself too far. A nice stretch will feel tight, but if you are going beyond your limits you will begin to feel pain.
Arm Raise ‘N Reach
For this maneuver all you need is a bit of floor and room to stretch out. This move is popular with those that practice Yoga and other body movement techniques. Simply get down on your hands and knees with your neck level and parallel to the floor. With your body in as straight a line as possible begin to raise your arm out in front of you. Stretch your arm out while maintaining your form and balance. Hold the stretch, as far as you can reach, for five seconds. Do each arm at least 10 times. This stretch will push you and attack your core while offering that vital back pain relief. You’ll probably get pretty sweaty doing this one, so don’t be afraid to take a little break.
Spine Mobilization / Tennis Balls
Alright now we are going to dive into some exercise techniques that require a bit of set up. For this maneuver, which targets your spine and mobilizing it, you will need to tape two tennis balls together with duct tape. Set the balls on the floor and lay on top of them with each ball on either side of your spine. Keep your feet flat on the floor and your knees bent. Now you will do a small crunch while tightening your core. When you do that make sure to take a ‘step’ downward. The balls should now be higher up on your back. Repeat this move until the balls have traveled the length of your back. Properly following this technique will have the ball trace a route from your belly button to your shoulder blades. It can be uncomfortable at first but with practice the stretch will go a long way toward helping you out.
Classic Wall Sits
There is no simpler exercise on this list than the classic wall sit. With that said, this maneuver can still offer a bit of challenge if you are worried about your balance. Simply find a spot of clean wall and then stand about 12 inches away from it, facing away. Lean back until you feel your back is flat against the wall. Now slowly slide down the wall until you feel your knees begin to bend. Once they are bent you will want to hold for a 10 count. Slide all the way back up the wall and you have completed the move. Repeat this stretch up to 12 times as part of your routine to help cure back pain.
Knee to Chest
Another easy way to get a good stretch in, especially when companion-ed with any of the above routines, is the knee-to-chest stretch. This stretch is comprised of one simple movement that is accomplished by lying flat. Now that you are on the ground, laying flat and straight, extend your arms out to either side of you with your palms down flat. Now bend one knee for support, Now bend your other knee and slowly bring it to your chest while keeping the rest of your extremities flat. Once you get it as far as you can, hold the stretch for up to 30 seconds. Slowly drop your knee and repeat it the maneuver with your other leg. Do the stretch 4 times per leg.
This exercise suggestion is more broad because it can be changed to fit whatever you currently crave. The simple act of getting your blood flowing can go a long way toward helping your back pain. Riding a stationary bike or hitting the treadmill for half an hour can do a lot to help you out. Swimming is another option when done in moderation. No matter which form of cardio-aerobic exercise that you choose, make sure to do it in moderation and to quit if you start to feel pain in your back. Keep your core tight and focus on maintaining your balance.
Upward Bridge Stretch
To perform the upward bridge stretch you need to lie flat on your back with your knees bent before yo. Instead of supporting yourself with flat feet you will want to rest only on your heels. With your heels digging into the floor you will want to push down on them while squeezing your buttocks. While you do this lift your entire core, hips and shoulders, upward in order to form a straight line with your body. Once you perform this move you will want to hold it for five or six seconds. After that stretch you will want to slowly lower yourself back down to the floor. Give yourself ample amount of time to rest before repeating the move upwards of a dozen times. Avoid arching too high and, as always, be wary of pushing your back too far.