Back pain is one of the most common complaints among American adults. But those same adults share a common misconception — that the best cure for back pain is to rest and take it easy.
“Most bouts of back pain can be relieved with gentle exercise,” says Mary Descaro, PT, a physical therapist at Beaufort Memorial Outpatient Rehabilitation Orthopedic Clinic. “Strengthening and stretching exercises result in stronger muscles that support the spine and alleviate lower back pain. In addition, exercise increases blood flow to your lower back, which helps speed healing and reduce stiffness.”
Read More: Back Pain: Is It Something Serious?
Great Exercises for Back Pain
Motion is lotion, as the saying goes. If you’re looking for ways to relieve back pain, try these exercises:
Pelvic Tilts
This exercise focuses on strengthening core muscles. Lie on your back with your knees bent, feet flat on the floor and arms at your sides. Draw your stomach muscles in, as though you are sucking your belly button toward your spine. Hold for five seconds, then relax. Slowly lower your pelvis back to the starting position, hold an additional five seconds and then relax. The goal is to increase repetitions gradually, building up to 30 repetitions.
Knee-to-Chest Stretch
This exercise can strengthen core muscles while also stretching the muscles of the lower back and hips and reducing pressure on the intervertebral discs. On your back, with your knees bent and feet flat on the floor, bring one knee to your chest and pull as you flatten your back against the floor. Hold for about 20 seconds then relax. Repeat with your other leg for an additional 20 seconds. Perform this move five times.
Hip Flexor Stretch
Tight hip flexors can cause low back pain. This stretch can help reduce tightness. Start in a “wedding proposal” kneeling position with your left knee bent directly over your left foot and the right knee touching the floor. Gently push your hips forward until you feel a stretch in the right hip. Hold for 15-30 seconds, then repeat with the left hip. Start with two to four reps on each side.
“These are just a few of the exercises that can help back pain,” Descaro says. “A physical therapist can teach you many others and watch you perform the exercises so you do them correctly.”
Tips to Stop Lower Back Pain
Exercise can be a valuable treatment for back pain — but it isn’t the only one. Lifestyle changes are also helpful in relieving lower back pain.
Learn more in our infographic below.
Tired of living with back pain? Request an appointment with one of our spine specialists.