Back pain is a common complaint among elderly adults, and it is mainly due to the kind of work they do or the lifestyle they are into. A general fact about back pain is that it can occur both due to a sedentary lifestyle or a physically stressful one.
Apart from balms and other healing options, back pain exercises are a great option for controlling back pain, and they target the right muscles to help relieve even the most severe back pains. Back exercises also increase the blood flow in the lower back region, and it reduces stiffness which causes pain and speeds up the healing process.
In the following paragraphs, we will discuss some popular back pain exercises that help relieve back pain in a short period. Let us begin:
1. Knee To Chest Stretch
Knee to chest stretches are among the most important lower back pain exercises and alleviates stress and ache. To do this exercise, you need to lie flat on the floor on your back. After that, you need to fold your knees while keeping resting your feet flat on the floor.
Once you are in this position, start pulling your one knee towards your chest using your hands and stay in that position for 5 seconds. Repeat the exercise two to three times with each leg, at least twice a day.
2. Seated Lower Back Rotational Stretch
This all-around exercise helps relieve pain, works up the core muscles, and strengthens the lower back. Therefore, it is generally included in the list of major lower back pain exercises.
To do this exercise, you need to sit on a chair that doesn’t have armrests and keep your feet flat on the floor. Next, twist your core towards the right while keeping your hips square and spine erect. You can support your stretch by placing your hands behind your head or the left hand on the right knee to support your stretch.
Stay in the posture for around 10 seconds, and then repeat the exercise by twisting your core towards the left. Repeat the exercise twice a day for three to five times per side.
3. Pelvic Tilts
This exercise can comfort your tightened back muscles and make them more flexible. It is also an important exercise for lower back pain. To do pelvic tilts, lie back on the floor with knees folded and feet kept flat. Next, start arching your lower back while pushing the stomach out.
Hold on in this position for around five seconds and then relax. Finally, flatten your back and push the belly button towards the floor. Again hold for five seconds, and then relax. Target up to thirty repetitions per day for increased pelvic and lower back strength.
4. Bridges
Bridges are another important exercise for lower back pain, and they are also a good workout for the gluteus maximus, the largest buttock muscle. To perform a bridge, start by lying on the ground and bending your knees while placing your feet flat on the floor with your hip-width apart. Keep your arms on the sides and press the floor with your feet.
Next, raise your buttocks off the ground until your body forms a bridge between knees and shoulders. Then slowly lower your downside to the ground for a few seconds. Repeat the exercise over fifteen times and then take the sixty-second rest. Perform three sets with fifteen repetitions.
5. Cat Stretches
Highly popular among back strengthening exercises, cat stretch derives its name from the posture a person has to be in to do this exercise. To start cat stretches, get onto the floor with your hands and knees apart from each other at the hip-width. Next, arch your back and try to pull the belly button upward towards the spine.
Then start relaxing your muscles slowly to allow your abdomen to drag itself towards the floor or the mat. Finally, go back to the original position and repeat the exercise around three to five times a day.
6. Draw In Maneuver
When we talk about back strengthening exercises, draw-in maneuvers are highly recommended by physios and health experts. Draw-in maneuvers are easy to do, but you need to maintain the right posture for maximizing its benefits.
To begin the exercise, lie on the floor with your back facing it, and your knees bent with your feet flat, and your arms resting by your sides. Next, start breathing in deeply and try to pull your belly button towards your spine as you exhale. Finally, tighten your abdominal muscles and stay in this position for around five seconds.
Conclusion
Regularly doing back strengthening exercises minimizes the risk of back pain and also increases back strength. Apart from it, they also help improve the posture and increase stamina to perform heavy tasks like lifting objects or climbing a deck of stairs.
However, these exercises are only meant for general back pain, and in cases where your back pain worsens, it is always better to seek medical consultation.
