Back Pain Exercises

The most common ailment that vexes adults, particularly working adults, is “Back pain.” It has been seen that about 9 out of 10 adults experience back pain at some point in their life, and 5 out of 10 working adults have back pain every year. According to the Academy of Orthopedic Surgeons , 80% of Americans experience back pain at some time in their life. The acute low back pain, also known as lumbago, is the 5 th most common reason for the visits to physicians in the United States .

Also known as ‘Dorsopathy' or ‘Backache,' Back pain is pain that is usually felt in back area that may occur from the muscular tissues, nerves, joints, bones or other spine structures. The pain may occur with a sudden onset or a chronic pain, it may occur constantly or intermittently, and it may occur at one place or may move to other parts of body. The pain may be dull or rather excruciating. It may be felt in the neck, in the upper or the lower back. The main symptoms of back pain include weakness, numbness or tingling. The various treatments available to cure back pain are medications, acupuncture, massage, heat therapy, surgery and physical exercises.

Exercising is the best treatment to cure back pain without any side effects. It can alleviate back pain problems making the muscles of back, thighs, hips, and stomach tough and supple. However, before getting started with back pain exercises, experts should be consulted, as all back pain exercises are not good for all. Some of the beneficial back pain exercises are discussed below.

First exercise involves standing at the back of a chair holding the chair, and raising one leg back and up while keeping the position of knee straight and doing the same with other leg really helps alleviating back pain. This exercise can be repeated five or ten times with each leg. It's an easy exercise that can be done putting a little effort.

Second exercise calls for lying prostrate on belly and lifting one leg up from ground squeezing the muscles in leg. The leg should be held up from ground for 5 to 8 seconds. Now doing the same exercise with the other leg completes the exercises. This exercise can be repeated 5 to 8 times with each leg.

Third exercise is standing with back aligned with a wall and feet shoulder-width at a distance; moving down into a crouch with knee joints turned to around 90 degrees, and count to five and sliding back up the wall. Repeat the same exercise for 5 times helps keeping back pain away.

Fourth exercise involves lying down on back with knees turned; this relaxed position will not let small of back touch the floor. Next, tightening up ab muscles in order to make the small of back press flat against the floor and holding the position for five seconds and then relaxing completes the exercise. This can be repeated 3 to 4 times initially.

Fifth exercise requires lying on back with both legs in a straight position, taking one knee up to chest, and compressing “back” a little into the floor (pelvic tilt). Holding the position for five seconds and the same exercise on other leg completes this exercise. This can be initially repeated 5 times with each leg.

Sixth exercise needs, lying on stomach and pressing upper body part off the floor using arms. Holding the position for just five seconds and then letting “back” lightening up and sag completes this exercise. This exercise can be repeated eight to ten times. And lastly, standing with feet slightly at a distance and setting hands in the small of back; keeping knees in a straight position and turning backwards at the waistline as much as possible; and holding the position for one or two seconds completes the last of the exercises.