One of the main reasons millions of Americans suffer from back pain every year is a sedentary lifestyle. Sitting for long periods of time and not getting enough exercise from physical activity leads to weaker and more tense muscles in the back and core. This reduces the support your muscles are supposed to provide for your upper body, which puts more pressure on your spine and causes pain.
One way to treat long-lasting back pain< is by stretching and exercising. Some simple daily exercises to interrupt a sedentary lifestyle can help improve the strength and flexibility of your back and core muscles. Over time, you should notice how exercising and stretching removes some pressure off your spine and improves your range of motion.
Three lower back pain exercises you can do at home
The exercises that benefit you most for lower back pain will vary depending on the cause of your back pain and your physical abilities. A physical therapist can help you develop a personalized routine that works for you, but if you’re looking for some simple generic exercises you can do at home, try these five:
- Cobra pose — Lie face down and bring your hands up to each side of your chest. Slowly push up and lift your upper body while keeping your legs and feet pressed against the ground. As you raise your body, you should feel your back and core stretch. Stay in this position for a few seconds and slowly lower yourself back down. Rest for a few seconds and repeat.
- Bridges — Bridges are sort of the opposite of cobra pose. Lie on your back and keep your arms pressed against the floor by your sides. Bring your feet up to where they can plant flat against the ground and slowly lift up your hips. Try to keep your hips and knees in a straight line and hold this pose for a few seconds. Gently lower yourself back down and rest before repeating.
- Hamstring stretches — The hamstrings are connected to the lower back, so stretching them helps reduce pressure off the sciatic nerve. There are many hamstring stretches, but one of the most simple is to lie flat on the ground and lift up one straightened-out leg. Keep the other leg pressed against the ground and hold this pose for a few seconds. Slowly bring the stretched leg down and repeat with the opposite leg.
Do these exercises every day or every other day for two or three repetitions each. After a little time, you should notice your back pain begin to fade.
Visit Arrow Physical Therapy for lower back pain treatment
If stretching and exercising aren’t enough to treat your lower back pain, you may need physical therapy for treatment. Our physical therapists at Arrow Physical Therapy will examine your condition and come up with personalized treatment to reduce lower back pain. Contact our team today to learn more about treating lower back pain or to schedule an initial appointment.