If you suffer from back pain, exercising may be the last thing you want to do. However, according to the Cleveland Clinic, a nonprofit multispecialty academic medical center in Ohio, physical therapy that involves exercises to strengthen the back muscles may be the best option for managing mild to moderate pain.
About 85 percent of adults experience low back pain sometime in their lives. Trauma and overuse can contribute to back pain, but many cases are due to arthritis, sciatica, or another degenerative condition. While the best medicine for back pain is prevention, if you suffer from aching or acute pain in your lower back, take conservative actions first. If you have other symptoms, such as severe back pain, pain that radiates into your legs, bowel or bladder incontinence, leg weakness,, persistent fever or color changes in legs or feet, you should seek medical help.
If your doctor suggests exercises for back pain, they will probably include exercises to strengthen both your back muscles and your abdominal muscles. Your abdominal muscles help keep your core stable, which can prevent structural imbalances that can contribute to back pain.
The best exercises for back pain include the pelvic tilt, the knees-to-chest and the back stretch. To perform the pelvic tilt, lie on your back with your knees bent, feet flat on the floor. Tighten your abdominal muscles so that the small of your back presses flat against the floor and hold for several seconds. Release and repeat.
For knees-to-chest, lie on your back with both legs straight. Bring one knee up to your chest, pressing the small of your back into the floor. Hold for five seconds and alternate legs.
The back stretch is similar to the cobra pose in yoga. Lie on your stomach and use your arms to push your upper body off the floor. Do not bend your neck. Hold and gently lower your body to the floor.
Article written by: Juliet Harpe