Back Pain Exercises to Help Improve Your Spine

Posted by Ho on 28-Oct-2017 13:00:00


When you experience back pain, the last thing you want to do is exercise.

The spasm makes it hard for you to bend or stretch. As such, engaging in regular back pain exercises helps to strengthen and stabilise your spine.

Correct technique is essential.

Strive to follow the guidelines provided by your doctor or physiotherapist.

If you have back pain, start with basic exercises to stretch and strengthen your back and supporting muscles.

Then try advanced options as you adapt. You can also get a massage for fast relief.

Read on to find out the different exercises you can start doing now.


1. Stretching

This is a common exercise that helps to keep the ligaments and muscles flexible. 

Stretching exercise also helps to work the joints and boosts the flow of blood and nutrients throughout the body.

You also need to stretch before engaging in vigorous activities such as playing sports.

A good stretch should start at the neck as it works each muscle down the body.

For each stretch you do, hold it for about 10 to 20 minutes. Ensure each stretch reaches the point of mild tension to reap the maximum benefits.

A set of four to six stretches is usually enough for each part of the body.

There are different types of stretching exercises, such as shoulder rolls, neck stretch, hamstring stretch, back extensions, and hip twists.

Be sure to talk to your doctor before engaging in these exercises.

2. Lumbar Stabilisation

Lumbar stabilisation is a form of pain exercise use in physical therapy.

It works by strengthening the muscles that support the spine, thus lowering or preventing back pain.

At first, you'll need help to start engaging in this exercise.

Your physiotherapist will help you to identify your "neutral spine" position.

This is then accompanied by several back exercises to help the spine get used to that position.

This position helps to maintain the right posture and reduces tension on the spine.

Examples of back pain exercises for lumbar stabilisation include leg raises, ball bridges, aerobic conditioning, and pelvic tilt.

All these exercises require you to maintain the neutral spine position.

Lower Trunk Rotation Exercise floor yoga women.jpg

3. Lower Trunk Rotation

By doing this exercise, you'll be improving the flexibility of your hips and lumbar spine. This allows for a convenient rotation and greater mobility in the spine.

Typically, trunk rotation helps to teach the muscles to stabilise your trunk.

You do this exercise while lying supine with the knees bend and your feet flat on the floor. With the knees together, push them to one side while the feet on the floor.

Your upper body shouldn't move. Hold the knees on one side for 3 to 5 seconds, and then move them to the other side.

Or, you can simply sit on a chair, and put both your legs off the ground. Stretch and suspend your hands to the sides without holding on to something.

Then, move your legs to the sides while holding them for 3 to 5 seconds on either side.

Back Pain Exercises - The Takeaway

Exercises are healthy for your body and mind. While exercising, avoid rushing through different exercises.

Start slowly with basic exercises as you build strength and thrust for vigorous exercises.

Flexibility is the key to getting better in exercising.

If you have back pain, it may take several weeks or months to start noticing changes.

Create an exercise plan and ensure to stick to it.

Kindly, feel free to contact us if you have any question. We'll be glad to help.



Topics: Back Pain


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