Exercise for Back Pain Relief: How It Works and Its Benefits
Did you know that exercise can actually help relieve your back pain?
When dealing with any kind of pain, it may seem natural to rest on your couch, hoping your symptoms will subside. However, inactivity is one of the most harmful contributing factors to back pain that can worsen discomfort and even cause your symptoms to become chronic over time.
Our physiotherapists at Bloor Jane Physiotherapy & Active Rehabilitation can address your back pain with a treatment plan that is tailored to your unique needs. The goal of rehabilitation is to help you achieve a better quality of life by resolving your discomfort.
If you’ve been experiencing back pain, call us today to set up an appointment!
Why Does Back Pain Happen?
There are several causes of back pain, including:
- Poor posture: Poor posture when sitting, standing, and lifting can place unnecessary stress on your back and is a common cause of back pain.
- Muscle or Ligament Strain: Repeated heavy lifting or awkward movements can strain the back muscles and spinal ligaments. Constant strain can cause muscle spasms and back pain.
- Bulging or Ruptured Discs: Discs act as protective cushions between the bones in your spine. The soft material inside a disc can bulge or rupture and press on a nerve.
- Arthritis: Osteoarthritis can affect the lower back and cause pain. In some cases, this condition can lead to a narrowing of the space around the spinal cord (spinal stenosis).
- Sedentary lifestyle: Lack of exercise and a sedentary lifestyle can increase the risk of back pain or worsen symptoms. It’s important to exercise regularly, whether it’s a walk, Yoga session, cardio, or another activity that matches your interests and capabilities.
Benefits of Exercise for Back Pain
Exercising can help relieve back pain in several ways, including:
- Strengthening the muscles that support the spine.
- Easing stiffness.
- Improving mobility.
- Releasing endorphins, which can improve stress and naturally relieve pain.
If you’re not sure how to exercise for back pain relief, our physiotherapists can help you get started. Whether your back pain is acute or chronic, we’re here to offer treatment plans and proper guidance.
What Exercises Can Help With Back Pain?
Many exercises can be performed at home to improve back pain. However, it’s important that you consult with your physiotherapist to make sure that specific exercises are appropriate for you and your condition. In addition, these exercises can be practiced in a safe spot, like on a bed or with the support of a chair.
Exercises that can improve back pain include:
- Bridges: Bridges are a great way to strengthen your lower back. To correctly perform a bridge, lie down on your back and place your arms stretched out by your side. Lift your hips off the floor, keeping your body aligned. Hold and lower, then repeat.
- Leg stretches: You can practice leg stretches by lying on your back with your knees raised upward and feet flat on the ground. Start by raising one of your feet up, looping a band around it, and pulling your foot toward your chest. Try to keep your opposite leg straight on the floor until you notice a stretch in your hamstrings.
- Bird-Dog exercise: Bird-dog exercise works both your lower back and abdominal muscles. Start on your hands and knees, then slowly extend one arm in front of you and the opposite leg behind you. Hold this position for a few seconds, then switch to the other arm and leg.
- Knee-to-chest: This stretch relaxes your hips, thighs, and glutes while promoting pain relief. Lie on your back in a comfortable and safe spot with both knees bent and your feet flat on the floor. Extend your left knee, then draw your right knee into your chest. Hold your thigh or the top of your shinbone for support. Hold this position for 30 seconds to a minute, then repeat on the opposite side.
Learn More By Booking an Appointment!
If you’ve been dealing with back pain, physiotherapy treatment can be significantly beneficial. Our comprehensive care plans at Bloor Jane Physiotherapy & Active Rehabilitation can provide you with prescribed movement and other physiotherapy techniques.
Call us today to learn more about recovery and back pain relief!