Back pain is usually caused by the muscles, nerves, ligaments or joints that connect to the spine. It can either be a long-term issue or a sudden pain due to an accident or injury. This pain can spread to other parts of the body, such as the legs and arms, and can be very uncomfortable.
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Exercising can be a great way to manage back pain. People with weak back muscles or who are overweight and experience back pain due to the strain on their back should look to exercise as their go-to solution. There are specific exercises that can help strengthen your back muscles and reduce back pain. Here are some examples.
Best Physiotherapy Exercises for Back Pain Relief
Stretching
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Doing gentle stretches can help with minor aches and pains. Stretching makes your muscles stronger by causing them to contract. Make sure the stretches don’t hurt and hold them for about 20 seconds for the best effect.
Yoga
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Yoga is very helpful and focuses on areas that hurt. There are different poses that can help get rid of back pain over time.
Sukhasana
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Find a comfortable, flat surface to sit on in a cross-legged position. Make sure your shoulders are relaxed and your back is straight. Put your fingers together and slowly raise your arms on both sides and then up. Stretch your body upwards, extending your spine, and keep your elbows straight. Hold this pose for 20-30 seconds and take deep breaths.
Marjariasana
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This exercise, also called the cat stretch, makes your spine stronger and more flexible. Get on your hands and knees, with your hands, knees, and feet in line with each other. When you inhale, arch your back up like a cat and look down. When you exhale, lower your back and look up. Do this activity three to four times.
Bhujangasana
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Bhujangasana, or the cobra posture, is a great exercise for making your spine stronger and more flexible. To do it, lay down on your stomach and put your hands with your elbows bent next to your shoulders. On an inhalation, use your arms to lift your chest up. Don’t hold your breath, keep breathing normally. Stay in this pose for about 30 seconds and then lower down. Do this three times.
Knee to Chest Pull
Lay on your back and bring one of your knees up to your chest, keeping the other leg straight on the ground. Do this with the other leg as well. After doing this 3 times, pull both legs up to your chest and hold for 40 seconds, then breathe out and release.
Pelvic Lift
Lie down on your back and bend your knees. Keep your body and face straight and your feet facing the same direction. Slowly lift your hips up, using your legs and shoulders. Place your arms flat on the floor in line with your body. Make sure your shoulders are in line with your knees. Stay in this position for 20 seconds and do it three times.
Leg reach
To do a leg reach, get down on your knees and hands. Look straight down. Keep your body steady and lift one leg up and keep it straight. Both your head and foot should be at the same height. Keep this position for 10 seconds, go back to the starting posture, and lift your other leg. Do this three times while breathing normally.
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