January 28, 2022
Back Pain Exercises For Pain Relief
When you suffer from back pain as a result of a major car collision or work injury that prevents you from enjoying your life to the fullest, you want to find solutions that can help get rid of it. Back pain can lead to consequences such as missed time off work and future medical issues, as a back pain doctor like one from AmeriWell Clinics can explain. Thankfully, in addition to professional care, you can also get lasting back pain relief if you try some basic at-home exercises to manage your symptoms.
Lower Back Rotation
Lie down on your back on the floor, pressing your knees flat on the surface so that your knees are pointed towards the ceiling. Keep your core tight to stabilize your body, then gently move your bent knees towards one side and hold for 10 seconds. Repeat on the other side. Return to the beginning position and repeat 3 times for each side. This stretch helps to warm up your lower back and reduces stiffness.
Maintaining good posture can greatly minimize back pain. An effective exercise is the wall sit. Find a blank wall where you have enough room to press your whole back against. Stand with your back against the wall and slowly slide down into a seating position. Keep your knees bent at a 90-degree angle, or a few degrees wider. Maintain the position for 30 seconds and return to the starting position. This exercise is beneficial for people who spend many hours sitting at a desk for work.
The cat-cow is a basic stretch that provides great relief for stiffness in the upper and lower back. Start by getting a mat and getting down on all fours (tabletop position). Inhale slowly looking upwards, then lower your core down into the cow position. Then exhale as you move your core up, slowly arching your back into a cat-like position, with your chin pointed towards your chest as you arch. Slowly alternate between these two positions 3-5 times.
Addressing the lower back should not only involve targeted stretches but stretches in other parts of the body, such as your shoulders and core. Correcting problems all over your body can reduce your pain and help you better manage your symptoms. Over time, you can gradually improve your symptoms and feel much relief. To learn more about what specific exercises you should be incorporating in your daily routine to minimize your back pain, contact a skilled back pain doctor now.