Exercise recommendations for back pain

Spine specialists agree that physical activity is important for people with low back pain. Most people are surprised to learn that carefully selected exercises can reduce pain. Some exercises can provide quick and significant relief from low back pain by accelerating recovery.

Once the pain subsides or disappears, other exercises can help to restore and restore back movement and back muscle strength. These will help you achieve a full recovery and prevent pain from reappearing. Most doctors do not consider the increase in pain during activity significant unless it continues after activity. So try to stay active.

Please note that the information I provide here is only a guide. Not all exercises are suitable for everyone. If your pain becomes much worse while exercising, stop exercising and notify your healthcare provider.

Good low back treatment consists of pain-relieving exercises and moderate strengthening exercises followed by proper stretching. Taking care of yourself using these techniques is a good defense to prevent symptoms later on, but can also help you heal.

Some of the exercises against back pain are as follows;

Walking: Start with 10 minutes and work your way up to 30 minutes or more. Increase the distance and walking speed as much as you can.

Standing Stretch: Place your hands with your fingers behind your waist. Bend back as far as you can, pressing inward with your fingers. Hold that for a second or two. Repeat 10 times, trying to bend more each time. Repeat every 2 hours unless your pain gets worse.

Prone, Elbows Stand: Get up on your elbows and hollow your lower back. Stay like this for 10 seconds. Repeat 3 times. Repeat every 2 hours unless pain worsens.

Prone, Hands-On Stance: Get up on your hands and hollow your lower back. Hold this position for 1-2 seconds. Return to the prone position. Repeat 10 times, hollowing your waist a little more each time. Repeat every 2 hours unless pain worsens.

Standing Posture: Keeping the chin in, pull the head back, ears and shoulders should be in line with the hips and balanced on the feet (good posture shown on the left, poor posture shown on the right).

Posture While Sitting: Ears and shoulders should stay aligned and on the hips, the dimple formed in the lower back when standing should also be present when sitting (poor posture shown on the left, good posture on the right).

Supine, Single Knee Pull: Pull a series of pulls to the ribcage and continue to pull gently for 10 seconds without breaking the position. Repeat 3 times. Do this for each leg.

Supine, Two Knees Pull: Pull both knees to the ribcage and continue to pull gently for 10 seconds without breaking the position. Repeat 3 times. Do this 2-3 times a day, unless the pain gets worse.

Prone, Head and Shoulders Raise: Bring hands together at back and lift head and shoulders off ground. Hold this position for 5 to 10 seconds. Repeat 3 times.

Prone, Topile Exercise: Bring hands together on back and raise head and shoulders up. Hold this position for 5 to 10 seconds. Repeat 3 times.