Ever found yourself wincing with every move, thanks to back pain? Imagine if a few simple exercises could tackle this annoyance once and for all. We’re not talking about heavy-duty workouts or expensive therapies, but ten surprisingly easy exercises you can do right at home to kiss that back pain goodbye!
What Are the Most Common Causes for Back Pain?
Have you been trying to figure out the root cause of your back pain and where it came from? You’re not alone with this feeling. Understanding the common causes is the first step to feeling better. These common issues could be the reason for your back pain:
Muscle or Ligament Strain
Repeated heavy lifting or a sudden awkward movement can strain back muscles and spinal ligaments. A strain is when a muscle is stretched too much and part of it tears. If you’re not in the best shape, constant strain on your back can cause painful muscle spasms and the tears can take longer to heal, causing chronic back pain.
Bulging or Ruptured Discs
Discs act as cushions between the bones (vertebrae) in your spine. The soft material inside a disk can bulge or rupture and press on a nerve.
Arthritis
In some cases, arthritis (joint inflammation) in the spine can lead to a narrowing of the space around the spinal cord, a condition called spinal stenosis. Osteoarthritis in the lower back, particularly when leading to spinal stenosis, can cause pain by compressing the nerves in the area, resulting in discomfort, numbness, or weakness in the back, legs, and sometimes even the arms.
Skeletal Irregularities
A condition in which your spine curves to the side (scoliosis) can lead to back pain, but generally only if the scoliosis is severe. A condition like scoliosis, where the spine curves to the side, can cause back pain in severe cases because the abnormal curvature creates uneven pressure and strain on the spine’s muscles, ligaments, and vertebrae, potentially leading to discomfort and imbalance in the back.
Osteoporosis
Your spine’s vertebrae can develop painful fractures if your bones become porous and brittle due to lack of nutrition or unfortunately, older age. The peak for bone mass and strength occurs in your mid twenties. As the bones lose density and strength, they become more susceptible to fractures even from minor strains or falls, leading to significant back pain and a decrease in overall spinal stability.
When you are dealing with back pain, which can sometimes last for weeks, look back on these topics and you can clarify what may be causing your back discomfort specifically. Maybe it was a super intense workout and your muscles are strained. When you’re dealing with discomfort in your body, especially your back, it can get distracting, preventing you from going out and doing what you enjoy, or maybe you even had to call off work. These causes of back pain can become a big hindrance in your life if they are not addressed as soon as they show up.
How Can You Prevent Back Pain?
Preventing your back pain is going to be a lot more fun for you than trying to relieve it after it starts. With preventative measures, you can maintain a healthy and strong back and spine.
Did you know there are even times when you can have an issue going on like a bulging or ruptured disk but without the back pain. When getting a spine x-ray for any reason, disc disease is commonly found and you may not have felt any back pain yet at all, making it even more important to put prevention at the top of the priority list.
Taking care of your back is taking care of an important foundation for the rest of your body and even your brain. Here’s how you can keep your back happy and healthy:
- Exercise Regularly: Focus on exercises that increase your core strength. A strong core supports your back, keeping it in good shape. Regular low-impact aerobic activities can increase strength and endurance in your back and allow your muscles to function better.
- Maintain a Healthy Weight: Carrying extra pounds can really strain your back. Eating a healthy diet and maintaining a weight that’s right for you is a great way to prevent unnecessary back pain.
- Consistent Proper Posture: You know how your mom always told you to stand up straight? She was onto something. Good posture reduces the stress on your back. Be mindful of your posture when standing and sitting, especially if you spend a lot of time at a desk.
- Lift Smart: Always lift from your knees, keeping your back straight. Don’t twist your body while lifting. If something is too heavy, there’s no shame in asking for help.
- Quit Smoking: Yup, smoking can affect your back. It reduces blood flow to the lower spine and causes the spinal discs to degenerate faster.
Your back is literally your body’s support system – it’s the foundation for everything you do. Whether you’re walking, sitting, lifting, or lying down, your back is playing a foundational role. Your central nervous system is protected inside of your spine. When you break a bone or stub a toe, the nerves in those areas send messages through the nervous system, up the spine and to the brain. Every part of your body is connected to your spine. Give it the respect and care it deserves.
10 Easy Exercises For Back Pain Relief You Can Do at Home
Use these ten simple, yet effective exercises that you can easily do at home, to soothe that nagging back pain and to prevent it from ever showing up.
These exercises are designed to strengthen your back, provide relief and keep your central nervous system healthy. Whether you’re dealing with a stiff back from sitting all day or chronic discomfort, these exercises are your go-to solution. They don’t require any fancy equipment, just a little bit of space and your commitment. Consistency is important to achieve relief, so try to incorporate these into your daily routine. Ready to relieve your pain and prevent it? Let’s get started with these back-friendly moves!
Exercises for Upper Back Pain Relief
For more focus on your upper back, here are five simple exercises that target and prevent upper back pain. These moves are great for easing tension, strengthening muscles, and improving flexibility in your upper back. For effective results it is important to perform these exercises gently and regularly. Try these at home:
Shoulder Blade Squeeze
Stand or sit with your arms at your sides, squeeze your shoulder blades together, hold for a few seconds, then release, helping to strengthen the muscles between your shoulder blades.
Image Source: Krames StayWell
Cat-Cow Stretch
On all fours, alternate between arching your back towards the ceiling (Cat) and dipping it towards the floor (Cow), which increases flexibility and eases tension in your spine.
Image Source: Living Beauty Blog
Thoracic Extension
Sit or stand straight, place your hands behind your head, gently arch your upper back backwards, focusing on moving through the thoracic spine, to improve mobility and relieve upper back stiffness.
Here is how you can do it with a foam roller for a deeper stretch:
Child’s Pose
Kneel on the floor, sit back on your heels, then stretch your arms forward and lower your forehead to the floor, a calming pose that stretches your spine, hips, thighs, and ankles.
Doorway Stretch
Stand in a doorway, place your forearms against the door frame with elbows at a 90-degree angle, then gently lean forward to stretch the chest and front shoulder muscles, relieving tension in the upper back.
Image Source: Abbott Center
Exercises for Lower Back Pain Relief
Lower back pain being more common than upper back pain, can be distracting while going about living your daily life. These exercises are meant to relieve that lower back pain so you can carry on your daily duties without bearing through it. The most common cause for lower back pain is bad posture. Forming a habit of sitting, standing, and walking with proper posture will prevent lower back pain from showing up. Get in a routine of starting every day with these exercises for prevention:
Hugging Your Knees to Your Chest
Lie on your back, gently pull both knees to your chest while keeping your head and shoulders relaxed on the floor, which helps to stretch and ease tension in your lower back muscles.
Image Source: HattiesBurg Clinic
Hamstring Stretch with a Strap for Lower Back Pain Relief
Lie on your back, lift one leg, and wrap a strap (or a towel) around the foot. Gently pull the leg towards you while keeping it straight, which helps to stretch the hamstring muscles and relieve tension in the lower back.
Image Source: Vector Stock
Pelvic Tilts
Lie on your back with knees bent and feet flat on the floor. Tighten your abdominal muscles and press your lower back into the floor, holding for a few seconds then releasing, which helps to strengthen lower back muscles and alleviate pain.
Image Source: Mound City Chiropractic
Spinal Twists
Lie on your back, extend your arms to form a T, bend one leg and gently roll it over to the opposite side, turning your head in the opposite direction, to stretch and relax the muscles of the lower back and spine.
Image Source: Vecteezy
Child’s Pose Variation for Lower Back Pain Relief
Kneel on the floor, sit back on your heels, and walk your hands forward; then, move your hands to either side off-center, gently stretching the lower back and lateral muscles, offering targeted relief.
Image Source: TINT Yoga
We hope these exercises bring you some relief and make your days more comfortable. You’re not alone in experiencing back pain, it’s a common pain we all feel because of everything our backs do for us – if you need a bit more help or personalized guidance, Core Wellness & Physical Therapy is here for you. Pain can be a big disruption in life so we’re ready to support you on your path to better health and comfort. Keep your back strong, healthy and pain free!
Are These Exercises Not Relieving Your Pain?
Book a Consultation with us or Visit Us at Our Clinic so you can finally get that relief you so deserve.
JAN