Exercise may seem like the last thing you want to do if you experience chronic back pain, but it can actually help you feel much better. Regular exercises that are preformed slowly and without forcing movements can help reduce back pain by strengthening and stretching the muscles of your abdomen and spine. Exercise also releases endorphins, which are a natural pain reliever and mood booster.
Back Exercises: Dos and Don’ts
The key to any successful exercise program is to take it slow and create a routine that’s right for you. That’s even more important when you suffer from back pain. The first step in creating an exercise program should be to talk to your doctor or physical therapist to make sure these exercises will strengthen your back.
Keep these dos and don’ts in mind:
- DO ease into stretches with a brief warm up.
- DO drink plenty of water before and during exercise.
- DO listen to your body and stop when pain intensifies.
- DO make exercise a habit by doing the exercises at the same time every day.
- DON’T do exercises in a position that triggers pain.
- DON’T push through pain. You could make your back worse.
- DON’T jump into intense workouts. Work your way up to an intensity level that is safe and comfortable for you.
Get started with these 5 daily back exercises
Fight back pain and strengthen muscles with these simple exercises you can do every day. Wake up a little earlier, stretch during your favorite television show or spread exercises out throughout the day.
Knee to chest stretch
- Lie on your back with your knees bent and your feet flat on the floor
- Pull up one knee with both hands and press it to your chest
- Press your spine to the floor and tighten abs. Hold for 5 seconds
- Return leg to the floor
- Repeat with opposite leg
- Return leg to the floor
- Repeat with both legs at the same time
- Do two to three reps of each stretch twice a day
Seated chair stretch
- Sit on a chair or stool without arms
- Cross right leg over left leg
- Twist and stretch to the side while bracing left elbow against outside of right knee
- Hold for 10 seconds
- Repeat on the other side
- Repeat stretch three to five times twice a day
Shoulder blade squeeze
- Sit up straight on a chair or stool without arms
- Pull shoulder blades together
- Hold for five seconds
- Relax
- Repeat three to five times twice a day
Bridges
- Lie on your back with your knees bent and your feet flat on the floor
- Keep shoulders and head relaxed on the floor
- Tighten abdominal (stomach) and gluteal (bottom) muscles
- Take three deep breaths
- Relax and return to starting position
- Repeat
- Begin with five reps every day and work up to 30 daily reps
Lower back rotational stretch
- Lie on your back with your knees bent and your feet flat on the floor
- Roll bent knees to one side while keeping shoulders flat on the floor
- Hold for five to ten seconds
- Return to starting position
- Repeat on opposite side
- Repeat each stretch two to three times twice every day
Remember, before you start any new exercise program you should talk to your doctor or physical therapist to make sure these stretches are right for you.