It is said that a pillar needs strong foundations. But how will you manage it all if your back discomfort prevents you from doing anything else? Every bodily movement, from walking to sleeping, uses the back muscles, and when they deteriorate, it becomes impossible to fully enjoy life. About 30 million Americans seek professional medical attention for a spinal issue each year, and 26% of adults in the United States experience lower back discomfort, according to data from the National Library of Medicine from 2014. Including a series of activities in your regular routine that gradually increase muscular strength is the healthiest way to manage back discomfort. These five at-home exercises can help with lower back discomfort and are suggested by the American Academy of Orthopaedic Surgeons and the NHS.
Tilts of the pelvis
You can perform this exercise in bed. Place your hands on your pelvic area while lying on your back with your knees pointing up. Gently push into the bed by tilting your hips slowly in its direction. After two seconds of holding, tilt them upward such that the lower back is separated from the bed. The NHS advises starting with two sets of eight repetitions and working your way up to fifteen.
A double knee embrace
For the back muscles, stretching is as crucial as movement. It increases their capacity and helps activate them. Lying on your back, slowly raise your legs to your chest to start. To increase the stretch, you might put your hands on your knees. After 20 to 30 seconds of holding, release the tension. As advised by the NHS, perform two sets of eight repetitions.
Rolls of the knees
Instead of rushing into a workout routine, those with back discomfort should start off slowly. Therefore, you can start with knee rolls after warming up. With your knees pointing toward the ceiling, lie on the ground. Now, slowly roll both knees to the right, hold for a short while, and then return to the starting position. Roll them to the left after that, then do it again. One repeat is rolling the knees from side to side, and the NHS suggests performing two sets of eight repetitions.
Extension of the kneeling back
With your knees and palms shoulder- and hip-length apart, bend on the floor. Lower your chin to your chest and gently press your spine upward. After five seconds of holding, let go. At this point, sit backwards such that your hips touch your heels. Hold your arms out in front of you for five seconds. The AAOS advises doing ten repetitions of this motion every day.
A plank
One exercise that works the majority of the back muscles, including the quadratus lumborum, erector spinae, back extensors, and abdomen, is the plank. Some of these may sound like spells from Harry Potter, but they are actually essential for back and spinal movement. With your elbows supporting you and your forearms on the floor, lie on your stomach. Raise your hips and legs up while concentrating on your abdominal muscles. Hold for 30 seconds while maintaining a horizontal, straight body. According to the AAOS, repeat five more times every day.
Why work out if you have back pain?
Back muscles can become weak for various causes throughout time. According to the National Library of Medicine, the debilitating pain can be caused by various factors, including trauma, chronic pain syndromes, aging, metabolism, poor posture, and injuries. For those who want a non-medical approach to treating their back pain, even professionals advise physical therapy. Therefore, attempting these exercises at home can help avoid lower back discomfort for a long time in addition to alleviating it.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
