10 Best Exercises For Back Pain

Did you know? About 87.5 million people in India suffer from lower back pain. Are you one of them?

Back pain is one of the most common issues people suffer from. And of course, it's no joy. Now, you may think that taking a rest or lying down might benefit you. But on the contrary, exercise is what you need. They help support your spine and even get rid of the pain.

So, what are these exercises we are talking about? Read ahead to know all about them and more.

Reasons For Back Pain

Now, back pain can affect anyone and anytime. However, if you are someone older than the age of 30, you may be at a higher risk. Infact, compared to men, women are more likely to experience back pain. But some of the main reasons for this include:

• Being obese or having an unhealthy lifestyle and poor fitness levels
• Physically straining work, which involves lifting, pushing, or pulling
• Having a poor posture
• Sleeping on an improper or old mattress
• Age
• Anxiety and depression
• Certain medical conditions like Osteoarthritis
• Trauma or injury to the back

10 Best Exercises For Back Pain

If you have recently started experiencing back pain, you can try any of the exercises given below to strengthen the muscles, improve flexibility, and curb any discomfort. That said, if the pain feels excruciating, don't hesitate to visit a healthcare practitioner.

1. Pelvic Tilts

• For this exercise, lie on your back with your knees bent and feet flat on the floor
• Tighten your abdominal muscles and push your lower back into the floor
• Hold for a few seconds, then relax
• Repeat 10-15 times

2. Partial Crunches

• Again, for this exercise, lie on your back with your knees bent and feet flat on the floor
• Cross your arms over your chest
• Tighten your abdominal muscles and lift your shoulders off the floor
• Hold for a second, then slowly lower back down
• Repeat this exercise 10-15 times

3. Cat-Cow Stretch

• To begin this exercise, start on your hands and knees with a neutral spine
• Inhale as you arch your back
• Exhale as you round your back
• Repeat this movement 10-15 times
• It's a simple yoga exercise to combat back pain

4. Child's Pose

• Kneel on the floor with your big toes touching and knees spread apart
• Sit back on your heels and stretch your arms forward
• Lower your chest towards the floor
• Hold for 20-30 seconds, and repeat as needed

5. Bridge Exercise

• Lie on your back with your knees bent and feet flat on the floor
• Lift your hips toward the ceiling and create a straight line from your shoulders to your knees
• Hold for a few seconds, then lower your hips back down
• Repeat 10-15 times

6. Knee-to-Chest Stretch

• Lie on your back with your knees bent and feet flat on the floor
• Bring one knee toward your chest and hold it with both hands
• Hold this position for 20-30 seconds and then switch legs
• Repeat 5-10 times

7. Seated Forward Bend

• Sit on the floor with your legs extended
• Hinge at your hips and reach forward toward your toes
• Hold for 20-30 seconds and feel a stretch in your lower back and hamstrings

8. Piriformis Stretch

• Sit or lie down and cross one leg over the other
• Gently pull the knee of the crossed leg toward the opposite shoulder until you feel a stretch in your buttocks

9. Thoracic Extension Exercise

• Sit or stand with your back straight
• Place your hands behind your head so the elbows are pointing outward
• Gently arch your upper back backward and focus on the thoracic spine-the middle part of your back
• Hold the position for a few seconds and then return to the starting position
• Repeat 10-15 times.

10. Side Plank

• Lie on your side with your elbow directly beneath your shoulder and your legs stacked
• Lift your hips off the ground and create a straight line from your head to your feet
• Hold the position for 15-30 seconds, or as long as you can maintain proper form
• Switch to the other side and repeat
• If this is too difficult in the beginning, you can modify it by keeping your knees on the ground

Other Remedies To Combat Back Pain

Now, let's take a look at other home remedies that you can opt for to curb your back pain.

1. Maintain A Healthy Weight

When you carry excess weight, especially around the abdomen, it puts strain on your back, which can cause pain. Therefore, it is crucial to maintain a healthy weight through a healthy diet and exercise. This reduces the stress on the spine and supporting structures.

Also, weight management maintains overall musculoskeletal health and helps with the proper functioning of joints.

2. Stay Active

Staying active is super important to keep your back feeling good. This is especially true if your work keeps you glued to the desk. Regular activities like walking, swimming, or biking help make your back muscles strong and flexible.

Moving around also helps with blood flow and nutrient delivery to your spine. It's like giving your back a little workout. And, when you are active, it can help maintain a healthy weight too, which is a bonus.

3. Have A Designated Ergonomic Work Area

Setting up a comfy work area can make a big difference for your back. And this is super crucial in today's work-from-home or hybrid culture. Make sure your chair supports your lower back and keeps your spine in a natural position. Here, an ergonomic office chair can make a difference.

Also, keep a few other pointers in mind. For instance, the computer screen should be at eye level, so you are not looking down or up too much. Next, you must take breaks to stretch or walk around as it keeps your muscles from getting stiff. If you sit a lot, try not to slouch. Good posture helps your back stay happy.

4. Use Proper Lifting Techniques

Sometimes, when in a hurry, lifting something heavy the wrong way can adversely impact your back. So, when picking up something heavy, bend your knees and hips, not your waist. Keep the object close to your body, and use your leg muscles to lift, not your back.

Infact, make it a habit to take a second to plan your lift, without rushing into the task. And, it's really heavy, ask for help and your back will thank you later.

5. Hot and Cold Compress

A hot or cold compress can be your back's best friend! When your back feels achy, try a warm pack or a warm towel on the sore spot. Keep it for at least 15-20 minutes. It will feel like a soothing hug for your muscles.

However, if there is swelling or it's a fresh pain, go for an ice pack wrapped in a thin cloth for 10-15 minutes to cool things down. It helps reduce any inflammation. Just remember, the compress should neither be too hot nor too cold but just right. Also, switching between hot and cold can be beneficial.

6. Maintaining A Proper Posture

Keeping a good posture is a secret weapon against your back pain. Whether sitting, standing, or walking, a proper posture is imperative. Sit back in your chair, shoulders relaxed, and avoid slouching. Infact, be mindful of your posture during daily activities too. This simple improvement can keep the back happy.

7. Manage Stress

When you accumulate too much stress, it makes an impact on your physical health in the form of back pain. Therefore, being calm and relaxed is crucial. If you are someone who tends to take a lot of stress and you are noticing the pain, try remedies to help you out. For instance, deep breathing can work. Just inhale slowly, hold, and exhale. Meditation and yoga can also be great.

8. Stay Hydrated

Finally, stay hydrated. This is an easy-peasy tip to keep your back ache-free. Why? Because water is your spine's best friend. Staying hydrated keeps your intervertebral discs healthy. Sip water throughout the day like it's your favorite drink. It's an easy way to show love to your spine.

The Final Word

Following the lower back exercises can do wonders in getting rid of the pain. But end of the day, you must first understand the root cause. That said, one of the most common reasons for back pain today is a poor-quality mattress. A mattress must do more than just provide a foamy cushion as you sleep. Its job is to offer ideal support and comfort while maintaining spinal alignment. This ensures you wake up with a smile on your face every day.

One of the mattresses that can help you out here is The Sleep Company's ortho range of mattresses. These mattresses come with the patented SmartGrid Technology and scientist-approved 5-zone orthopedic technology to supremely support your back. It is like therapy for your back!

Bid goodbye to back pain by bringing home the right mattress.

Note: If the intensity of back pain is too high, consult a doctor before trying any exercise.