Simple Exercises for Relieving Back Pain
Back pain can be a nagging problem. Even if you do not have a specific injury, like a damaged disc or broken vertebrae, you can experience back pain. Chronic pain, even when it is low-level pain, affects your mood and attitude.
Often, back pain is caused by an inflamed muscle that was overused or overstretched. Tight muscles in your back from exertion or even everyday activities can cause an annoying pain. By keeping your back flexible and in good health, you can easily eliminate general back pain.
Here are some exercises to relieve back pain:
- Cat Stretch — Position yourself on the floor on your hands and knees. Keep your knees hip-width apart and your feet relaxed. Your hands should be flat on the floor about shoulder-width apart. Begin by drawing your navel in toward your spine and arching your back up toward the ceiling. Let your head hang comfortably between your arms. Hold this position for a count of six. Slowly return to your starting position. Now, arch your back by tilting your hips up to the ceiling and letting your navel drop toward the floor. Lift your head up and back to complete the arch. Hold this position for a count of six. Slowly return to the starting position. Repeat these stretches slowly, several times.
- Bridge Exercise — Lie your back on the floor with your knees bent and your feet flat on the floor. Raise your hips toward the ceiling to make a straight line from your knees to your shoulders. Keep your feet and shoulders on the floor. Hold this position for a count of six. Slowly return to your starting position. Repeat this exercise several times, being sure to contract your abdomen and buttocks when you lift your hips.
- Knees to Chest — Lie on your back with your knees bent and your feet flat on the floor. Keeping your shoulders on the floor, use your arms to draw your right knee into your chest. Hold for a count of four, then return to your starting position. Repeat with your left knee. Return to your starting position. Raise both knees and hug them into your chest. Hold for a count of four and then lower them.
When back pain is the result of tired or sore muscles, these simple exercises will offer some relief. Of course, back pain from a more serious condition or injury would need professional attention.
Back Pain Assessment
The best way to relieve back pain is to start by understanding the cause of the pain. Our online back pain assessment tool can help you better understand your pain. The information you provide about your back pain will help NJ Spine & Orthopedic offer you the right treatment options to eliminate your pain.
At NJ Spine & Orthopedic, we can assess your back pain to determine its cause. With a clear understanding of the cause of the pain, a more permanent solution can be found. Complete our online form to schedule a back pain assessment consultation today.