Easy Exercises to Reduce Back Pain
The right back exercises can get relief your pain and help restore your mobility. Your doctor will recommend the best exercises given your age and overall health status. Patients diagnosed with osteoporosis may not have the ability to safely undertake some exercises.
If back pain makes even simple exercises painful, ask your doctor about taking an over-the-counter non-steroidal anti-inflammatory drug (NSAID) such as naproxen or ibuprofen to ease pain and allow you to perform exercises. Consult a qualified back doctor for more information.
The Mayo Clinic suggests the following exercises, done just 15 minutes daily to relieve pain:
- Rotational stretch – lie on the back with bent knees and feet flat on the floor. Keeping shoulders on the floor, move both bent knees to one side. Hold to the count of 10, and then go back to the original position and repeat the exercise on the opposite side. Do these stretches two or three times per session.
- Knee/chest stretch – again, lie on the back with bent knees and feet flat on the floor. Use both hands to lift one knee and bring it to the chest and hold to the count of 5. Repeat the procedure with the other knee. Then use both hands and bring both knees to the chest. For best results, repeat this exercise in the morning and evening.
- Bridging – starting once more on the back with bent knees and feet flat on the floor, tighten both the gluteal and abdominal muscles. Make sure to keep the head and shoulders on the floor. Raise the hips, forming a line from knees to shoulders. Rather than counting to a specific number, attempt to take three deep breaths before returning to the original position. Aim for five bridges the first time, with an eventual goal of 30 per day.
- Cat Stretch – with this exercise, the patient is not on their back. Instead, the cat stretch calls for starting out on the hands and knees. Arch the back much like an angry feline, then gently release the back and stomach toward the floor. Repeat this exercise up to five times daily.
- Seated stretch – using a stool or chair without arms, cross the right leg over the left. Brace the left elbow against the outer right knee, and then turn and stretch to the side to the count of 10. Perform the same exercise on the opposite side. Repeat the seated stretch five times daily on both sides, for a total of 10 stretches.
Contact a Back Pain Doctor
By doing these exercises, you can mitigate some of the pain that you are experiencing. Furthermore, by doing these exercises you can increase your mobility, and reclaim your life. If you suffer from back pain, get in touch with a skilled Tampa Bay back doctor. A capable back doctor can work with you to alleviate the back pain you are experiencing.