What exercises can help relieve back pain?
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Dr. Harris McIlwain answered:These exercises will help to stretch and strengthen your back muscles and increase flexibility in your back, hips, and knees.
• Lie on your back on the floor or in bed, and bend your hips and knees. Now, raise your hips and buttocks 4 to 6 inches off the surface, forcing the small of your back out flat; and tighten your buttock and hip muscles to maintain this position. Hold this position for a count of 6 seconds. Now, relax and lower your hips and buttocks to rest again on the surface. Repeat this exercise.
• The position for this exercise is a crawling position with your hands placed directly under your shoulders. Take a deep breath and arch your back like a camel’s or as a frightened cat looks, lowering your head. Hold that position while you count 6 seconds out loud. Now, exhale and straighten your back slowly, raising your head. Start this exercise slowly, with one or two repetitions. Increase up to 5 and then 10 repetitions, if possible.
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These exercises will help to stretch and strengthen your back muscles and increase flexibility in your back, hips, and knees. • Lie on your back on the floor or in bed, and bend your hips and knees. Now, raise your hips and buttocks 4 to 6... More -
Rick Olderman answered:As with all types of pain, it depends on the cause of your pain. Not all back pain is caused by the same problem. I would recommend having your back examined to understand why you have the pain first and then receive exercises based on that assessment.As with all types of pain, it depends on the cause of your pain. Not all back pain is caused by the same problem. I would recommend having your back examined to understand why you have the pain first and then receive exercises based on that... More -
Dr. Audrey Chun of The Mount Sinai Medical Center answered:It is generally agreed that specific exercises for the trunk, back and abdominal muscles can keep the back in good condition. However, we must recognize that the spine does not move in isolation from the rest of the body. The arms and legs work in concert with the pelvis, spine and shoulders (and neck) for smooth motion. Therefore, exercising the entire body can help improve back pain. Improving your body mechanics can protect the respective parts against injury and degeneration. For example, having flexible hips will promote better pelvic alignment, and having stronger hip girdle muscles will "hold" one's posture better.
Sometimes modifying the way you use your body includes learning to use a cane or other support. Safety within the home is also important to prevent falls.
Back pain can also be helped with a combination of physical therapy and occupational therapy, sometimes incorporating elements of other movement methods, such as Feldenkrais, a technique designed to improve movement in order to reduce pain or limitations, and tai chi.It is generally agreed that specific exercises for the trunk, back and abdominal muscles can keep the back in good condition. However, we must recognize that the spine does not move in isolation from the rest of the body. The arms and legs... More -
RealAge answered:Back pain is more likely to return if spine-supporting muscles in the back and stomach have become weak from injury or inactivity. So when you are able to, get back to a regular exercise program. This will help you maintain a healthy weight, too -- another great way to take stress off your back. If you have back pain, talk to your doctor about safe exercises first. For otherwise fit people, good exercise choices for maintaining a healthy back include the following:
- Walking and swimming: They are low impact and easy to do. And they're great for helping build both strength and cardiovascular fitness.
- Band workouts: Using rubber bands -- or your own body -- as resistance can help build strength and flexibility while minimizing the risk of overdoing it with heavy weights.
- Tai chi, chi-gong, and yoga: These gentle Eastern-influenced exercise forms help improve flexibility and balance. Do your research to find a yoga style that's easy on the back.
Back pain is more likely to return if spine-supporting muscles in the back and stomach have become weak from injury or inactivity. So when you are able to, get back to a regular exercise program. This will help you maintain a healthy weight, too --... More -
National Athletic Trainers’ Association answered:You could be experiencing back pain due to weak back muscles. It is very important that you strengthen your core musculature. This will consist of abdominal and back extensor exercises. Crunches, Swiss ball stabilizing exercises, and bridges are all examples of possible exercises.
It is always a good idea to see a physician to ensure that it is appropriate for you to begin these exercises. The physician may refer you to an appropriate healthcare provider, such as an athletic trainer, to assist you with a progressive rehabilitation program.(This answer provided for NATA by the King College Athletic Training Education Program.)
You could be experiencing back pain due to weak back muscles. It is very important that you strengthen your core musculature. This will consist of abdominal and back extensor exercises. Crunches, Swiss ball stabilizing exercises, and bridges... More
