4 Gentle Exercises That Can Help with Back Pain
Back pain can be frustrating, debilitating, and affect all aspects of your life. Most adults will suffer from back pain at some point in their lives, and it is the leading cause of disability across the world. While doctors used to prescribe rest, they now know that movement is one of the best things for back pain. Light exercise such as walking, stretching, and yoga is ideal for loosening the muscles in the back and easing pain. Here are our four favorite gentle exercises that can help get you back to living pain free.
This is a classic yoga warm-up move that will stretch and strengthen your back muscles. Start on your hands and knees with your spine in a neutral position. To get into cat pose, round your back, tuck in your tailbone, and drop your head toward the floor. For cow pose, lift your head, press your chest forward, and drop your stomach to the ground.
Bridges not only strengthen your back, but your buttocks and hamstrings, which are vital in back support. Lie on your back with your knees bent and your feet on the floor, shoulder-width apart. Gently raise your hips while your shoulders remain on the floor, holding the position for five seconds and squeezing the buttocks. Do three sets of 10-15 repetitions.
Knee to Chest Stretch
While lying on your back, lift your left leg and wrap your hands around your knee, pulling it gently toward your chest. Engage your abs and press your spine to the floor, holding for five seconds. Do 10 repetitions and repeat with the right side.
Lower Back Spine Stretch
This stretch relieves tension and pain in the lower back while working the core muscles. Lie with your feet on the floor and knees bent. Roll both bent knees over the ones side while your upper body remains on the floor. Hold for 10 seconds, and gently roll to the other side.Your back pain treatment will be specific to you, but gentle exercises are a great place to start. Other recommended back pain treatment includes cold and heat therapy, light exercise, over-the-counter medications, massage, and chiropractic care. It is also important to maintain good posture and lift heavy things properly. For more exercises, check out these ten stretches to strengthe