The Best and Worst Exercises for Back Pain Relief
Back pain is one of the leading causes of doctor visits and absenteeism at work. From low, dull stings associated with too much sedentary behavior to high, excruciating pain from a decades-old sports injury, back pain is something many people have in common at one time or another.
But when there is back pain, many people find it hard to believe that exercise could be a viable option. Yet, although some activities could exacerbate existing concerns, many other forms of exercise can relieve pain, strengthen the region, and avoid further complications later down the line.
This article will explore good and bad exercises for those with back pain so that the proper treatment through movement can improve comfort and ease movement. As always, consult a physical therapist before exercising, especially if in extreme pain, have chronic pain, or are post-injury.
Why Exercise Matters for Back Pain
However, before distinguishing between various types of movement, it's important to know why we should even be moving. When you have a bad back, the natural inclination is to ignore it and lie down, and that's correct to some extent.
A little bit of early intervention with rest when the injury first occurs is a good thing. But resting too much does not fix the problem. Instead, it impedes healing. Exercise will:
- Promote blood flow in injured regions
- Relieve stress in painful joints
- Engage the core and back muscles supporting the spine
- Facilitate better structure and stability
- Decrease the chances of reinjury
The Best Exercises for Back Pain Relief
Safe and effective exercises include those that relieve back pain because they focus on the stretching of tight muscles and strengthening the core and spine.
Pelvic Tilts
Pelvic tilts are an excellent way to strengthen the lower back and abdomen while putting very little pressure on the spine.
How to do it:
- Lie on your back with knees bent and feet flat
- Tighten your abdomen and gently tilt your pelvis upward
- Flatten back against the floor and hold for 5 seconds
- Release and perform 10-15 repetitions per session
Child's Pose
This is a yoga pose that promotes stretching of the lower back and relieves tension.
How to do it:
- Kneel on the floor and sit back on your heels
- Reach your arms forward, extended, and lower your forehead to the ground
- Take a deep breath and hold for 30 seconds to 1 minute
Knee-to-Chest Stretch
A simple stretch that eases tightness in the low back and hips
How to do it:
- Lie on your back with bent knees
- Gently pull one knee toward your chest while resting the other foot on the ground
- Hold for 15-30 seconds and switch legs
- Perform 2-3 repetitions on each side
Bird-Dog
Bird-dog is a great balance move that also strengthens your core and lower back.
How to do it:
- Get on your hands and knees
- Extend your right arm and left leg straight out
- Hold for a few seconds while ensuring your back is flat
- Return to the start position and switch sides
- Repeat this 10 times per side
Bridge Exercise
The bridge exercise strengthens the glutes and lower back, which helps stabilize the spine
How to do it:
- Lie on your back with knees bent and feet flat
- Tighten your abdomen and lift your hips off the floor
- Hold at the top for a few seconds and slowly return down
- Complete 10-15 repetitions
The Worst Exercises for Back Pain
Yet as much as exercise can help treat back pain, there are also certain movements that will do the opposite. They will make your pain worse by putting excess strain on your spine or overexerting already weakened muscles.
Here are some exercises to avoid when in back pain:
Toe Touches
Standing toe touches stretch the hamstrings and spine too far and increase pain. The movement puts pressure on spinal discs and irritates already tight lower back muscles.
Sit-Ups or Crunches
Sit-ups may seem like a good way to strengthen your core, but they also stress the lower back at the same time. Most people pull with their neck or hip flexors, which adds even more stress directly onto the spine and can worsen back pain.
Leg Lifts While Lying Flat
While it seems easy to keep your body flat and raise both legs, if you have a weak core and back, it'll be stressful. Leg lifts can cause the lower back to arch too much, making your back pain worse.
Squats/Deadlifts
Squats and deadlifts can injure your spine even more or cause more back pain when lifted incorrectly. These movements require a strong core and proper form. In the wrong posture, they can create excess stress on the spine.
High-Impact Activities (Running or Jumping)
While cardio activities are fantastic for heart health, high-impact movements can affect the spine and cause increased inflammation. Repetitive motions on hard surfaces can aggravate back pain, especially without proper support in shoes.
Tips for Exercising Safely with Back Pain
Even if you're doing the right exercises, correct execution and speed are essential. Remember the following:
- Always warm up. Gradually increase your activity before exercising your muscles.
- Never rush. Go slow and control every movement.
- Be alert: If something hurts suddenly or heightens preexisting pain, stop at once.
- Don't hold your breath. Never breathe improperly when working out. Good breathing (deeply) feeds you and stabilizes your core.
- Always have support. You should always have a padded surface or yoga mat to help your joints and back alignment.
- Get professional help. A physical therapist can create a routine most suitable for your condition and requirements.
When to Seek Professional Help
If, after a couple of weeks, your back pain doesn't subside, if it's persistent, or if it's severe enough to interfere with daily life, it's time to see a physical therapist. A more formalized back pain treatment plan may be necessary.
A physical therapist will focus on improving mobility and reducing pain. Your therapist will:
- Diagnose the source of the back pain
- Develop a progressive and beneficial exercise plan
- Teach proper body mechanics to prevent future injury
- Facilitate customized treatment plans for effective results over time
Final Thoughts
Back pain is frustrating, but you don't have to live with it. The right exercises not only soothe your pain but also promote healing and strengthen you to help you function better on a daily basis.
Stick to low-impact routines that support spinal stabilization without added pressure on your back. If you are ever in doubt, seek external assistance for an appropriate back pain exercise program. There's no need to struggle with it to make it all better. Go slow, be consistent, and pay attention to what your body says.
Related Topics:
