The following are the seven best exercises for relieving and preventing back pain.
Low back pain is one of the most common health problems faced by people today. Keeping your body active and regular stretching exercises in your daily life can help reduce and prevent back pain in the future. Deep stretching can reduce muscle tension around the spine, which is essential for relieving low back pain.
The best treatment for acute low back pain is to rest, use ice packs or cold packs to apply heat, and avoid sitting in one position for a long time. The doctor recommends exercise to prevent back pain instead of treating it.
7 best exercises for low back pain
You can sit or lie down in a way that is more comfortable for you. The idea is to twist your torso to stretch tight muscles.
- Lie on your back
- Raise your right knee to your chest
- Straighten your right arm
- Turn left
- Try to lower your right leg
If you have a history of intervertebral disc prolapse, please avoid this exercise.
Cat and cow pose
- This alternates between two important stretching exercises (arch back and round back). These dual actions stretch the muscles around the spine and provide much-needed relief for the lower back, especially if your pain is caused by sciatica.
- This position also stretches the hips and abdominal muscles.
Big toe pose
This is a gentle stretch that can immediately open the lower back.
- Start with your feet shoulder-width apart.
- Bend forward when exhaling deeply.
- Buckle your big toe and place your nose on your shin.
A simple modification is to place your hands on your thighs and fold forward when you feel comfortable. In either case, be careful not to get around your back.
- Kneel your feet together on the floor or yoga mat.
- Lean until you sit on your heels, leaving some space between your feet.
- Lean forward, the goal is to rest your chest on your thighs.
If it feels too difficult, don’t push it. The more you practice stretching your lower back, the easier it will become.
- Sit on the floor with your legs straight in front of you and start this stretching exercise.
- Turn your right leg outwards, bend your right knee, and lift your right foot on the instep of your left knee.
- Lean forward, grab your left toe (or your left calf, if you don’t have enough flexibility to reach that far), and feel the stretch in your back.
- Repeat on the other side.
- Place your knees in the corner, or as close as possible to the corner.
- Lift your other leg. This may be difficult at first, so you may need to bend forward. However, as the muscles relax, you will be able to straighten.
Twice a day for two minutes on each side will help keep the hip flexors relaxed. This means that your golf swing can reduce back pain and improve turning flexibility.
- Start by facing the back of a chair, table, or sturdy towel rail.
- Cross your right foot on your left knee and bend your right knee outward to form the number “4” with your legs.
- Bend the left knee, extend the lower body and sink into the stretch, round the spine and move away from the support to deepen the lower back stretch while keeping the support in front of you.
- Repeat on the other side.
When should I see a doctor to relieve back spasms?
In general, if you do not feel better after three days (72 hours), it is best to see a doctor. In addition, if you experience the following symptoms and back muscle cramps, please contact your doctor.
- Suddenly it becomes difficult to control your bowel or bladder function.
- Muscle weakness in your arms or legs can make you feel unstable when walking and shorten the distance you can walk.
- You will feel pain and numbness in your arms or legs, especially when you sneeze, cough, or sit down.
- Due to the increased pain when lying down, you cannot fall asleep at night.
- When you have muscle cramps, you may have fever, weight loss, or other symptoms.
What are the simple tips to prevent back spasms?
Simple and common preventive measures for back cramps may include:
- Maintain a healthy weight based on your height and age.
- Maintain the correct posture and use ergonomic aids as needed to provide the stability and strength our back needs, which may reduce the risk of back spasms.
- Participate in back and core muscle stretching and strengthening programs, and regularly participate in some form of cardiovascular activity, which will help maintain the health of the back muscles.
- Proper warm-up and cooling before and after exercise can help prevent muscle fatigue, sprains and injuries.
- Doctors usually recommend appropriate lifestyle management, such as staying hydrated, eating healthy, and getting enough sleep.
Medical review 8/25/2021
30 best exercises to treat low back pain: https://blog.phschiropractic.com/blog/30-best-exercises-for-lower-back-pain
Low back pain: exercises: https://thrive.kaiserpermanente.org/care-near-you/northern-california/santarosa/wp-content/uploads/sites/15/2015/09/Low-Back-Pain-Exercises_tcm28-181043. pdf
Low Back Pain: https://uhs.berkeley.edu/sites/default/files/LowBackPain.pdf