Beat Back Pain with These Tips and Exercises

Have you ever experienced back pain? Chances are, you have. Back pain is a common ailment that affects millions of Americans each year. In fact, according to Georgetown University, “65 million Americans report a recent episode of back pain.” It goes on to say that 16 million adults experience chronic back pain that limits their daily activities.

The causes of back pain could be a simple strained muscle, lack of exercise, excess weight, a pinched nerve, or more serious problems, such as a ruptured disc, osteoporosis, or an inflammatory disease. Each problem causes varying amounts and types of pain. WebMD explains the difference between acute and chronic pain, saying that acute pain lasts just a few days or weeks, while chronic pain lasts longer than 12 weeks.

If you’re experiencing intense or abnormal pain (for you; you know your body) or pain that worsens over time, see your doctor. But if you believe that your pain is related to strain, to obesity or a problem with weight, to improper lifting, or just simply to age or poor posture, read on for some great tips about how to combat and alleviate pain and strengthen your muscles. 

First, take care of your posture. Stand and sit up straight. Don’t slouch. If you have an office job, choose a comfortable work environment that doesn’t lend itself to back strain. Having your computer at a good height, sitting in a comfortable chair, and taking frequent breaks to stand up and walk around are crucial.

Second, when you lift something heavy, don’t bend over and pick it up. Let your legs do the heavy work. Bend your knees and lift so that you are not straining back muscles.

Third, if you are carrying excess weight, begin an exercise regimen to lose weight. Walk, ride a recumbent bike, or swim a few laps in the pool. Once you begin shedding pounds, you can graduate to other types of exercise such as jogging, aerobics, and weightlifting. Make sure that you learn the proper way to lift weights. If you belong to a gym, seek the advice of a professional. If you don’t, watch this YouTube video for some tips about how to begin.

Exercises to help

Harvard Health explains that it’s “important to stretch and strengthen core muscles, which help to support the spine.” And it recommends a “stretching and strengthening regimen [that] should target the back, abdominal, buttock, and upper leg muscles.” Below are some stretches that we find both helpful and easy:

1) Knee-to-chest stretch

Lie flat on your back. Bend your knees so your feet are flat on the floor. Use both hands to pull one knee toward your chest. As you do this, press your spine to the floor. Hold this position for five seconds, then switch to the other leg. Repeat up to five times, or more if you feel you need it. The key is to do this slowly and avoid using jerking movements.

2) Cat stretch

This is exactly what it sounds like. Imagine a cat trying to be intimidating and arching its back. This is what you want to imitate. Kneel on your hands and knees on the floor. Then slowly arch your back toward the ceiling. Repeat up to five times.

3) Pelvic tilts

This exercise will not only stretch your back muscles, but they will strengthen your abdominal muscles as well. Lie flat on the floor on your back. Bend your knees and rest your arms along your sides, palms facing up. Take a breath in, then as you exhale, tilt your pelvis toward the ceiling. Inhale again and allow your spine to go back to its original position. Repeat four to five times, or as much as comfortable.

4) Leg cradle

For this exercise, you will stand rather than lie down. Stand with your legs shoulder width apart. Decide which leg you will stretch first, as you will be standing on one leg during this exercise. Make sure you are in a safe area in case you lose your balance. Begin with your right leg. Bend the leg and move the ankle toward your opposite shoulder. Grab your ankle with your left hand and your knee with your right. Pull your knee and ankle toward your chest as far as you can comfortably stretch. Then lower your leg and change sides. Do each stretch two to three times. If you need help, this video illustrates it well.

5) The bridge

Lie on your back with your knees bent and your feet flat on the floor. Tighten your stomach muscles. Raise your hips off the floor in an arcing motion. Hold for five seconds and repeat.

6) Rotational stretch

Sit on an armless chair (you don’t want the arm getting in your way or crushing your abdomen!). Begin with your right leg; cross it over your left. Brace your left elbow against the outside of your right knee. Then slowly twist your body to the side. Hold this position. Then repeat with the other leg. Do this exercise a few times on each side.

Remember, even those in shape or used to regular exercise can experience back pain. When this happens, stick to low-impact aerobic activities that don’t put strain on your back while you work toward healing.

Regular stretching, exercising, and of course eating healthy foods are all important ways to care for our bodies, especially as we age. Treating them well today means a better and healthier tomorrow.