Stretching and Strengthening Exercises for Back Pain Relief

Back pain is common but it gives a feel of intimidation for everyone who suffers from the pain. When someone is hit by back pain, he/she will mostly feel like relaxing to get rid of the pain. But it is not the correct way to deal with back pain as relaxation can only give you temporary relief. The rightly designed stretching and strengthening exercises for back and core muscles are significant as they can help to promote back pain relief and prevent further injury and pain.

 

Importance of Stretching and Strengthening Exercises for Back Pain Relief

If you visit physical therapists to treat your back pain, they will perform a diagnosis to examine the root cause of your back pain and develop the appropriate exercise program as the primary treatment for back pain. These exercises will help you build strong and flexible muscles that will be less prone to further injury.

Strengthening the muscles that support the spine can remove pressure from the spinal discs, reduce muscle stiffness and improve mobility. It improves blood circulation and increases the flow of oxygen and nutrients in the affected areas including the spinal discs. Exercises promote the release of endorphins which are the natural painkillers of the human body. Strengthening exercises minimize future episodes of back pain and neck pain and reduce the intensity of pain when it occurs.

Stretching exercises maintain the flexibility of the muscles, ligaments and bones. They can also reduce joint stiffness and improve blood circulation thereby promoting the distribution of oxygen and nutrients throughout the body. Stretching is an effective technique to prepare the muscles for strenuous activities like aerobics or sports performances. They enhance muscle coordination, reduce muscle tension and increase the range of motion in the joints.

Now we can look into the different types of stretching and strengthening exercises that can help with back pain relief.

Stretching Exercises

The following are some examples of stretching exercises that should be done on a regular basis to promote back pain relief.

Neck Stretch

1. Stand straight with your feet flat on the ground and your knees bent slightly.
2. Bend your head slowly forward and bring your chin towards your chest.
3. Turn your head slowly to the left until your chin touches your left shoulder. Repeat the same action to the right. Then return to the original position.
4. Bend your head slowly to the left and bring your ear over your left shoulder. Repeat the same action to the right. Then return to the original position.

Shoulder Rolls

1. Stand straight with your feet flat on the ground and your knees bent slightly.
2. Slowly roll your shoulders forward 10 times. Start with little circles initially and then make larger circles.
3. Repeat the same step by rotating your shoulders backwards.

Hamstring Stretch (Lying Down)

1. Lie flat on your back with the knees bent.
2. Bring the left leg behind the thigh and slowly towards your chest.
3. Pull until you feel a gentle stretch and hold in that position.
4. Return to the original position.
5. Repeat the same stretch with your right leg.

Hamstring Stretch (Standing)

1. Stand with the left leg straight out in front of you. Rest the leg on a table or chair.
2. Slowly bend the leg until you feel a mild stretch under the thigh of the left leg and hold in that position.
3. Return to the original position.
4. Repeat the same stretch with your right leg.

Hip Twists

1. Lie down flat on your back with your knees bent.
2. Rotate your hips to the left slowly, lowering your legs down to the ground until you feel a mild stretch and hold in that position.
3. Return to the original position.
4. Repeat the same action by rotating your hips to the right.
5. Return to the original position.

Back Extensions

1. Lie down on your stomach.
2. Rest on your elbows and extend your back.
3. Slowly begin to straighten your elbows, further extending your back, until you feel a mild stretch and hold in that position.
4. Return to the original position.

Strengthening Exercises

Here we have listed some examples of strengthening exercises that can build your core strength and help you with back pain relief.

Elbow Plank

1. Lie down on your stomach and place your elbows at a 90-degree angle, close to the sides of your body. Rest your forearms on the floor.
2. Gently push your body up using your forearms, keeping your body in a straight line.
3. Hold to this position for 30 seconds. Release and repeat the same action three times.

Abdominal Crunches

1. Lie down on your back with your knees bent.
2. Join your fingers and place both of your hands behind your head.
3. Inhale and then as you exhale, use the strength of your abdominal muscles to raise your head, neck, and upper back off the ground slowly.
4. Inhale as you slowly lower your upper body to the ground, and repeat the same action.

Push-Ups

1. Lie down on your stomach.
2. Place your hands on the floor and position your hands slightly wider than your shoulders.
3. Lift your body as you balance on your hand and toes.
4. Keeping your body in a straight line, inhale as you bend your elbows and lower yourself until your elbows are at 90 degrees. 
5. Exhale as you push back up with your hands to the start position and then repeat the same action.

Final Thoughts

It is important to note that you should consult your physical therapist before starting an exercise routine that helps with back pain relief. Or you can visit the physical therapy clinic and perform your exercises with guidance from your therapist. They will help you do the exercises without causing further injury. Physical therapists also recommend the required number of repetitions of these exercises that will be suitable for your body.