Almost anyone of any age or walk of life can suffer from back pain. College students and older adults as well as office workers and professional athletes all report discomfort in the back at some point. This comes as no surprise, because back pain is the leading cause of disability around the world, and the back is the most common area affected by chronic pain. With all this in mind, no matter who you are, it’s worth trying back exercises as a way to avoid or reduce pain in your day-to-day routine.
JAG Physical Therapy is New York, New Jersey, and Pennsylvania’s trusted local source for PT care, and one of our major specializations is treating all forms of back pain. A hurt back can be tough to deal with on your own, especially because most back pain is idiopathic, having no single direct cause. The skilled therapy team at JAG PT will work with you to create an effective back rehabilitation plan that works for your lifestyle. Book an appointment now to get started or read more on the best exercises for back discomfort below.
What Are the Best Exercises to Relieve Back Pain?
Depending on the type (such as tightness or aching) and location (cervical/upper, thoracic/middle, or lumbar/lower) of your back pain, some stretches may work better than others. Overall, though, these four exercises are known to have solid benefits for almost all types of back pain in all individuals. A good way to proceed in dealing with back pain is to start with the routine described below and then see a physical therapist for more specific, personalized advice as needed.
- Cat-Cow Stretch: The two-part cat-cow stretch is a well-rounded exercise that both flexes and extends the back. These movements reinforce the core muscles and relieves tension especially in the thoracic (upper) spine. Start on all fours, wrists under shoulders and knees under hips, and inhale while arching your back and lowering your head (the “cat” portion), holding just for a few seconds. Slowly reverse the movement, exhaling while you round your back and raise your head (the “cow” portion), hold this for a few seconds, and repeat by shifting back to the “cat” pose.
- Bridge Exercise: One of the basic bodyweight exercises, bridges are enduringly popular because they’re a great way to strengthen the entire core that just about anyone can do. For a proper bridge, lay back with bent knees and feet flat on the floor evenly spaced and parallel. Place your arms at your sides, unmoving but not overly stiff. Use your core musculature to lift your hips until your torso makes a diagonal line, hold for 5 to 10 seconds, and slowly lower yourself to starting position, then repeat.
- Child’s Pose: Balasana, the child’s pose, is a well-known exercise that is incorporated into many yoga routines. It is not only a relaxing warm-up, but also can help with tension-related pain through a simple back elongation motion. Start by kneeling with your knees hip-width apart and rock your hips back onto your heels. Then stretch your arms out, palms up, as you lean forward until your forehead rests on the ground, chin slightly tucked. Don’t forget the importance of slow, gradual movement in yoga asanas.
- Knee-to-Chest Stretch: This simple stretch has great benefits compared to how easy it is, including hamstring, lower back, and hip flexor flexibility and lumbar pain reduction. Laying on your back with one knee bent, grab your thigh just below your knee and gently pull towards your chest, holding for about 30 seconds before you alternate and repeat.
How Can Strengthening Your Core Help Relieve Back Pain?
The core muscles include the abdominals, the obliques, and multifidus muscles, among others, and all of these either directly or indirectly help keep the spinal column in position. The back is the main support of the torso, which in turn is the center of the body, which means it carries a lot of weight. Well-developed core muscles both within and surrounding the back share that load, helping to make sure that the forces involved don’t hurt the back. Moreover, a stronger core can help you maintain good posture for longer, which means less discomfort over time.
Why Is Flexibility Important for Easing Back Pain?
Tight or shortened muscles in and around the back are a common reason for back pain. You should remember that even muscles in certain other lower body areas, such as the hamstrings and hip flexors, often affect the back in this way. Not only do such issues contribute to poor posture, but inflexible muscles also can sustain injuries more easily thanks to their lower elasticity. Stretching for flexibility, using exercises such as the child’s pose and knee-to-chest stretch, is a great way to keep all of these muscles limber.
When Should You See a Physical Therapist for Back Pain?
Done correctly and diligently, the above back exercises can improve your condition and lessen pain over days or weeks if your discomfort is minor. However, there are a number of signs that you have a more severe back health issue and should consult a physical therapy professional. First and foremost, if the back pain gets in the way of your daily activities, you should schedule a PT appointment as soon as possible.
Specific symptoms to look out for are severe or persistent pain, numbness, weakness, or tingling sensations in the legs, or pain that radiates into the limbs, neck, or head. All of these could indicate a major musculoskeletal or neurological health concern – when you see one of the skilled therapy team members at JAG PT, you’ll receive an assessment to determine the cause and a personalized PT plan to treat it.
Get Professional Help for Back Pain Relief at JAG Physical Therapy
Back pain can be exhausting and debilitating, but it’s also highly treatable using many modern PT methods. Don’t let it control your life – JAG Physical Therapy can help you relieve your upper, middle, or lower back pain and return to your healthy routine. Schedule your appointment at your nearest JAG PT location today to get started on the road to a stronger, more flexible, and healthier back.