Everyone has at some point in their life experienced back pain. Many people spend countless hours sitting in front of the computer. Without proper posture, you will quickly notice stiffness and tension in your back. However, back or neck pain isn’t limited to office work, it can also occur when bending down while working outdoors or while exercising with poor form at the gym.
For this article, we have compiled a list of effective exercises that you can easily do from the comfort of your home to ease and prevent back pain. Moving is good for your back and as a matter of fact, you should generally avoid laying still when experiencing back pain. Exercises for your lower back pain can help strengthen back, stomach and leg muscles. Before trying any of the presented exercises, make sure to ask your healthcare professional. Some exercises may be harmful depending on the severity of your back pain.
Partial crunches, for instance, are a good exercise to strengthen your back and stomach muscles. Lie with your knees bent and your feet planted flat on the floor. Cross your arms over your chest or put your hands behind your neck. Next, tighten your stomach muscles and slowly raise your shoulders. Make sure you’re just using your stomach muscles and don’t lead with your elbows or use your arms to pull your neck off the ground. Hold this position for a second and then slowly move your upper body back down. Repeat this exercise 8 to 12 times.
Make sure to maintain proper form to avoid stress on your lower back. Your feet, tailbone, and lower back should always remain in contact with the mat. Avoid doing sit-ups as they may put pressure on the discs in your spine.
For this exercise, stand roughly 30cm from the wall and lean your back flat against it. Slowly slide down until your knees are slightly bent while pressing your lower back into the wall. Hold this position for 10 seconds and then carefully slide back up. Repeat this exercise 8-12 times.
PRESS-UP BACK EXTENSIONS
Lie down on your stomach, your hands under your shoulder pointing forward. Slowly lift your shoulders from the floor. If it’s comfortable for you, you can also plant your elbows on the floor directly under your shoulders and hold this position for several seconds.
To do this exercise, you need to start on your hands and knees and tighten your core. Next, lift and extend one leg behind you while keeping your hips leveled. Hold this position for 5 seconds, and then switch to the other leg. Repeat this 8-12 times for each leg. If you feel up to it, you can also try to lengthen the time you hold each lift and try lifting and extending your opposite arm for each repetition.
While doing this exercise, don’t let your lower back muscles sag, and ensure you only raise the limbs to heights where the lower back position can be maintained. The “Bird Dog” is a great exercise to learn how to stabilise your lower back while moving your arms and legs.
KNEE TO CHEST
Start this exercise lying on your back with knees bent and feet flat on the floor. Slowly raise one knee towards your chest, keeping the other foot flat on the mat. Your lower back is pressed to the floor while holding the position for 15 to 30 seconds. Next, lower your knee and repeat with the other leg. Do this 2-4 times for each leg.
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