When we experience back pain exercises are the last thing we want to do. But according to what experts say, the physical exercises are the best remedy for chronic back pain relief. Dr. Roger Minkow, the spine expert, emergency physician and the founder of a gym for people with back pain in Petaluma, CA, says: “Exercises can be very beneficial for people who suffer from back pain every day, especially if the pain occurs in many different ways. If you are under medical supervision, get the approval, before you start”.
Here are some exercises Dr. Minkow recommends:
- Push-ups. Lie down on the floor on your stomach. Press the pelvic area to the floor, and wring from the floor bending back, as if trying to lift the shoulders off the floor. This helps to make your back muscles stronger. Do the pushups twice a day – once in the mornings and once during the daytime.
- Abdomen muscle training. While staying on the floor turn on your back, keep your feet on the floor, and bend your knees. Cross your arms on your chest with palms on shoulders. Now raise your head and shoulders off the floor as high as you can, but keep the lower back on the floor. Hold the top position for a second, and then repeat.
- Swim on surface. You don’t need a soft carpet to swim on the floor; just lie on your abdomen, and raise your left arm and right leg; keep them for 1 second, then change them and keep for another second. This imitates swimming and not only brings relief to back pain but also strengthens back muscles and helps remove back disproportions; this will also stretch and strengthen your lower back. Swimming in general is an ideal exercise for back pain, but even if you cannot go to a swimming pool or have the access to a natural water reservoir, you can swim on your floor.
- Cycling. Turn the pedals of a stationary bike in front of a mirror; sit up straight, do not slouch. If necessary, lift the wheel up, so as not to lean forward.
Please, remember that you should not overdo your back pain exercises, be careful and listen to your body – how it reacts. If the pain increases, of your general condition gets worse, then you need to stop doing the exercise and consult with your doctor. Do not try to overcome the pain and continue; the pain is a signal from our body that something is wrong, and you need to be attentive to it. But if you feel better, and the next day it is also good and the back pain gets reduced, then the exercise is good for you and you can keep doing it.
There are many more exercises such as back pain relief stretches, yoga poses, special exercises for upper back pain and lower back pain – you don’t need to do all of them, just start with the simple ones mentioned here and progress slowly; if you want you can add more exercises to your daily routine of you feel your body needs it.