The best 10 exercises for back pain to do at home lower back pain

The best 10 exercises for back pain to do at home lower back pain


10 exercises to combat back pain

 
Back pain is one of the most common medical problems and is estimated to affect at least 4 out of 5 people once in a lifetime. The nature of pain can be of various kinds, dense and constant or it can be born suddenly and sharply. 

Back pain is acute if it has an unexpected and sudden onset, lasting from a few days up to a few weeks. On the other hand, constant back pain can be defined only if it lasts for more than three months. In most cases the disorder tends to resolve itself, with a little patience. 

Taking pain medication and rest can certainly help, but sometimes staying in bed for more than a day can make the situation worse. If the pain is very unbearable or does not improve after three days, you should contact a doctor, even if the appearance of the pain appeared, also because of an injury. The treatment can be very variable, especially depending on the type of pain and the causes, but to solve a backache, the best thing that a doctor, who almost certainly will call into question a physiotherapist, do some exercises that help to solve this problem.

Causes of back pain

In most cases it is not possible to identify the exact cause of back pain, but in the most frequent cases, it is the result of non-serious muscular or skeletal problems, such as sprains or muscle strains. Pain in these cases:

• it can improve or get worse in certain positions,
• can be felt more or less depending on certain movements,
• it can appear suddenly or gradually,
• it can improve within a few weeks at most.
• In some cases, the causes of back pain can be more serious, for example:
• may be due to a disc protrusion or a herniated disc,
• may be due to an irritation of the sciatic nerve.
• In situations like these, additional symptoms such as tingling and muscle weakness are often present , in addition to classic back pain.

Exercises to be done for back pain

Here is a list of 10 exercises to do when you have a bad back:

Exercise 1 - back distension

Stand on the heels, in the initial position, you have to kneel on 4 legs, with knees at the height of the hips and hands under the shoulders. The lumbar area should not be excessively bent. You have to stretch your neck, keep your shoulders back and do not block your elbows. Then you have to slowly bring your backside back, keep the natural curve of the spine. Then hold the position, take a deep breath and return to the starting position. This exercise must be repeated at least 10 times and in case of pain in the knees, avoid sitting on the heels. Maybe help yourself with a mirror to take the best position and not be forced, because you could make it worse.

Exercise 2 - lateral bending

Roll your knees, starting position, lie on your back maybe putting a pillow under your head. Keep knees bent and parallel. Keep the upper body relaxed. After that, you have to turn your knees to one side, do the same thing with your pelvis, always trying to keep both shoulders on the floor. You have to hold the position by applying a good deep breath and return to the starting position. This exercise too must be repeated at least 10 times, alternating the sides of the knees. Obviously the advice is to extend the legs up where possible, without forcing. Place a pillow between your knees if you need it to increase comfort.

Exercise 3 - stretching back

Extension of the back, starting position, lie down on the back and leave the side arms to the body and bend the elbows, going to put the palms of the hands more or less at the level of the face. After that, you have to "stretch" your back by force on your hands, trying to keep your neck well stretched out. With this exercise you should feel a slight extension to the abdominal muscles. You must try to maintain this position for about 10 seconds and repeat the exercise for at least 10 times. The things to avoid are not to bend your neck back and you do not have to keep your hips on the ground.
This exercise can be done in many different ways, for example by holding the elbows propped up or lifting them up.

Exercise 4 - Exercise buttocks

Work on the abdominal muscles, initial position, lie on your back. In this case, it is better to use a pillow to put under the head. After that, you have to bend your knees and keep your feet straight. Keep the upper body relaxed. When you reach this position, apply the exhalation, which is throwing out the air and contracting the abdominal muscles, which are those found in the belly. Try to keep the muscles contracted for about 15 seconds and then return to the starting position. 

This exercise must be repeated at least 5 times. However, this exercise should be done gently, without forcing excessive contraction. Furthermore, you should not try to stiffen your neck, shoulders or legs.
At a later stage you can also try to adopt a slight movement of the legs.

Exercise 5 - Stretching back

Flexion, the purpose of this exercise is to increase the spaces between the vertebral discs, thus reducing pressure on the nerves, in addition, the muscles of the back and the sides are stretched. With this exercise, the abdominal and buttock muscles are also strengthened, in order to reduce the load on the vertebral column.

Exercise 7 - Extension

Extension, with this particular exercise, extend the muscles going to remove the reflex pain, or the pain that can be felt even in parts of the body different from the area of ​​origin of the problem, in this case the back. Some practical exercises of extension are the lifting of the legs and the trunk. At the base of these exercises, the goal is to keep the vertebral canal open and to develop the muscles that support the spine.

Exercise 8 - Stretching

Stretching. Stretching exercises aim to lengthen and improve muscle extension and reduce pressure on the back nerves. Working with these exercises reduces the stiffness of the back and improves the movement of the lower part of the spine.

Exercise 9 - Lumbar

stretching Stretching to be done standing. To best practice this exercise, the best thing to do is to look out a window and place your hands on the windowsill. After that, bend the torso by pulling the feet back so as to form a right angle between the legs and the torso. Then you must obviously leave your palms resting on the windowsill. Then you have to stretch the weight of the bust trying to drag the body down and hold the position, at this point you should feel your back stretch. Once this is done, hold the position for about 10 seconds, return to the initial position and repeat the exercise at least 10 times.

Exercise 10 - Aerobics

Aerobics. Aerobic exercise is the one that causes the heart to beat faster, keeping the heart rate high for a certain amount of time. Usually in this exercise the heart should be kept under stress at least 2 hours and 30 minutes a week, so the daily sessions should be at least half an hour at a time. In the case of severe back problems, exercises that require sudden and forced twisting and back movements, such as dance and rowing, should be avoided, as these sports can increase the pressure in the discs on the spine thus increasing the risk of effects serious that instead does not involve a simple backache.