10 Jun Back Pain Relief: Exercises & Stretches That Can Help With Back Pain
It affects almost everyone at some point in their lives. You may not have thought much about it before, but back pain can be a really big deal. If you’ve ever had back pain, you’ll know how difficult it can be to ‘get over’ pain or to accept it.
Many people who suffer from back pain believe that it has no cause and that it will go away on its own. However, this is not always the case. One of the most common causes of back pain is a lack of strength and flexibility in the back and core muscles.
This article will teach you some exercises that you can do to help alleviate back pain over time. It assumes that you have an average level of mobility and no debilitating conditions, however, so if you’re dealing with severe back pain, you may want to see a back pain relief specialist.
Exercises for Back Pain Relief
Cat camel
Also called “hairballs” because, if done correctly, you will look like a cat coughing up a hairball. Get on your hands and knees with your back straight. Next, gently arch your back upwards while tilting your chin towards your chest. Then, straighten your back slowly. Lastly, push your chest toward the floor and tilt your head upward. Great for loosening tension in your back.
Abdominal Crunches
Your abdominal muscles play a role in strengthening your core. A weak core can cause excess stress on the back. Lay on your back with your knees pointed up and hands crossed over your chest to avoid neck pain. Then, lift your chest slightly up, pointing your chin toward your knees.
Stretches for Back Pain Relief
Shoulder Rotations
Perfect for upper back and shoulder pain. Do this stretch sitting down. While keeping your lower back straight, rotate your upper body to one side. Hold for 2-3 seconds, then turn your upper body to the other side.
Knee Rolls
Perfect for mid and lower back pain. Lie down with your knees pointed up. Then, without removing your upper back from the floor, twist your back to one side so your knees are pointing outward. Hold for 3 seconds, then raise your knees so they’re pointing up again. Repeat on the other side. Do this for 6-8 repetitions.
Hamstring Stretch
Helps with back muscle tightness. Stand up. Bend down to touch your toes. Hold for 3-10 seconds, depending on your level of flexibility. You should feel this stretch mostly in your hamstrings and back.
If you’ve just started feeling back pain and aren’t sure what to do, check out this guide: What To Do When You Start Experiencing Back Pain
Got Severe Back Pain That Won’t Go Away? Back Pain Specialist in Chicago
If you are looking for back pain relief in Chicago, Illinois Pain & Spine Institute is here to help you out. Our treatments provide lasting relief using non-surgical treatments. Whether you have had chronic pain for a long time, or just noticed that your back is acting up, we’re here to help. Take our pain quiz today!