Back pain hits a lot of us because of sitting at desks too long and moving wrong. Since Fitness Garage helps you live healthier, today we'll show you some exercises that ease back pain and help rehab the spine, but some cases need a doctor's supervision, not just general exercises.
Benefits of exercises for back pain:
When you regularly do some exercises for back pain, things start getting better and they have lots of benefits like:
- Strengthening the muscles that support the spine and taking pressure off the discs.
- Reducing pain and improving daily movement.
- Improves blood circulation in the body.
- Helps boost endorphin release, the hormone that eases body pain, lifts the girl's mood, and reduces depression symptoms.
- Calms sudden neck pain that appears unexpectedly.
How to treat it with a doctor?
The exercises prescribed by the doctor should cover the whole body. The doctor chooses these exercises by following some steps:
- Clinical diagnosis.
- Determine if the pain level is mild, moderate, or severe.
- Necessary painkillers to handle daily activities and exercises.
- Number of exercise repetitions needed.
- The correct form of the required exercises and how to do them properly.
How to stick to the exercise program:
Sticking to exercises is key to improving your condition, but some obstacles stop people from finishing the treatment plan, like:
- Lack of motivation.
- Financial limits that force us to work long hours.
- Not fixing bad postures that keep happening.
Exercises to treat back pain:
Exercise One: Partial Crunches
How to do the exercise:
- Lie on your back.
- Bend your knee up.
- Put your hand under your head.
- Lift the upper part of your body.
Exercise Two: Hamstring Stretches
How to do the exercise:
- Lie on your back.
- Raise your left leg up.
- Put a towel around your foot and hold it with your hand.
- Bend your foot toward your chest.
Third exercise: Wall Sits
How to do the exercise:
- Stand facing the wall.
- Then lean back until your back is flat against the wall.
- Keep your legs at a 90 degree angle.
- Hold this position.
Exercise 4: Bird Dog
How to do the exercise:
- Support your body on your hands and knees.
- Push your leg backward.
- Then bend it forward again.
Exercise 5: Knee to Chest
How to do the exercise:
- Lie on your back and bend your right knee toward your chest.
- Keep your left leg flat on the floor.
- Press down on your lower back.
- Hold this for 15 seconds.
Exercise six: Pelvic Tilts
How to do the exercise:
- Lie on your back with your knees bent and feet flat on the floor.
- Tighten your belly muscles.
- Press your lower belly using your pelvic muscles.
Exercise 7: Bridging
How to do the exercise:
- Lie on your back with only your heels touching the floor.
- Push your hips up.
- Hold for 6 seconds.
- Then lower your body back down.
Exercise Eight: Aerobic Exercise
Aerobic exercises help improve blood circulation. Swimming is one of the good sports for back and neck muscles and improves their daily function. It also prevents any issues that could stop your body from moving well. Pilates is one of the sports that helps with back pain treatment.
Exercise should be an important part of our daily life. This is not just about losing weight, but it helps with all our routine movements. So you can follow our Facebook page to see all the latest tips about exercise and a healthy life.
