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Fitness 101: Exercises for Individuals with Back Pain

Back pain is a debilitating condition that affects millions of individuals around the globe. The U.K., in fact, has approximately 2.5 million individuals experiencing back pain every day.

Although back pain could undermine quality of life, people can take steps to achieve relief. The right kind of movement could ease this condition.

What type of workouts should you perform? It would depend on your medical provider. Before you start exercising, you should seek the opinion of a medical professional and undergo diagnostic tests like an upright MRI scan to determine the root cause of your condition.

When your healthcare provider says that you can do workouts, consider these suggestions:

Partial Crunches

This workout routine builds strength in your stomach muscles and lower back. Partial crunches are ideal for individuals who have spondylosis, also known as spinal osteoarthritis.

Performing this exercise is simple. First, lie on your back while keeping your knees bent and your feet flat on the floor. Then, raise your shoulders while keeping your stomach muscles tight and your hands behind your head. Hold this position for a second before lowering yourself back onto the floor. Repeat this exercise eight to twelve times.

When doing this workout, adhere to the proper workout form to avoid excessive stress on the spine. On top of that, keep your lower back and tailbone against the floor as you’re performing your crunches.

Trunk Rotation

This stretching helps ease tension in your back. Additionally, it strengthens your core muscles, particularly your pelvic, back and abdominal muscles.

When performing this workout, start by lying on your back. Next, bring your knees up to your chest. Then, roll your knees gently on each side and hold this position for at least 15 seconds. Repeat this process five to ten times on each side.

woman showing flexibility

Cat-cow Stretch

This workout routine boosts the flexibility of your core muscles. On top of that, it alleviates tension in your core muscles and lower back area.

When doing this stretching, arch your back to assume a cat pose. Then, raise your head and allow your pelvis to fall forward. Next, curve your back down against the floor. You’re now assuming the position of a “cow” stretch. Hold this pose for several seconds before returning to your starting position.

Leg Stretches

The hamstring is a group of muscles that run from your thigh to your knee. It is responsible for knee and hip movements in bending, squatting and walking.

Hamstring muscles tighten up when you experience lower back pain. Leg stretches, therefore, are ideal to stretch out these hamstrings and deliver relief to your back.

Start by lying on your back with both your knees raised and feet on the floor. Then, raise one leg, loop a towel under your foot and slowly and gently pull on the towel. Hold this position for around 20 seconds. Repeat this workout twice for both legs.

These workouts are ways to help minimise back pain and promote relief. Adding these movements (with the approval from your doctor or healthcare professional) will free you from daily, nagging pain and lead to improved health and quality of life.

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