When you are suffering from back pain, it’s understandable if you would love to just stay in bed all day in the hope that this soon leads the pain to fade. However, according to JAMA research cited by Prevention, exercising is actually most effective for easing pain and decreasing the likelihood of back pain re-emerging. Here are several exercises that can help you relieve your anguish.
Exercises that can benefit your back include stretches – and this, child’s pose, is a particularly common one in yoga. It will gently stretch your low back muscles, which are most probably contracted should you be blighted by lower-back pain.
Start with your hands and knees on the floor before extending the arms ahead and putting your palms on the floor. Then, slowly move your hips in the direction of your heels while lowering your head and chest as your arms continue extending.
With this stretch, too, you would be extending your lower back. However, it also does the same to your glutes; otherwise, these can be too tight and so add to pain already caused by your lower back.
Your starting position would be lying on your back, knees bent while keeping your feet to the floor. Extend your arms to each side to form a “T” position. Your shoulders should remain in contact with the ground while you gently roll the knees to one side. Keep in that position for 20 to 30 seconds before starting over and repeating the procedure on your other side.
Another stretch intended to lengthen low back muscles which have contracted, the knee-to-chest stretch would see you start just as you would with the lower-back twist. Then, you would rest your hands behind the knees or straight beneath the kneecaps.
From here, both knees would – through being pulled with the hands – be slowly brought towards the chest. The resulting position would be kept for 20 to 30 seconds before the starting stance returns.
Walking and swimming
The above stretches can be good to use as preparation for the exercises of walking and swimming. You might not have realised how beneficial walking can truly be for a painful back. However, walking is useful for strengthening bones and muscles, LIVESTRONG.COM explains. In the process, it can help strengthen your legs, feet, hips, and torso, plus the back muscles you rely on to stay upright.
By walking after stretching, you can boost your back’s posture, flexibility, and range of motion – and, hence, lower the severity of back pain or the chances of future back pain. Back pain can also be reduced by the endorphins released by walking. Furthermore, walking is a low-impact activity – though, if it still hurts, we advise that you try another low-impact exercise, like swimming.
If you are uncertain what caused your back pain, then consider that one of the orthopaedic clinics in London, like Highgate Private Hospital, might be able to diagnose an underlying issue that had escaped your notice.