Back exercises are almost always necessary to rehabilitate the spine and alleviate back pain. A controlled, gradual exercise program that is tailored to an individual is usually the most effective
Easy Stretches for Lower Back Pain.
Back Flexion Stretch
Lie on your back.
Pull the knees to chest and flex the head forward until stretch is felt on the mid and low back.
Hold for 5 to 10 seconds and return to the starting position. Aim to complete 4 to 6 repetitions of this exercise.
Kneeling Lunge Stretch
Starting on both knees, move one leg forward so the foot is flat on the ground, keeping weight evenly distributed through both hips (rather than on one side or the other).
Place both hands on the top of the thigh, and gently lean the body forward to feel a stretch in the front of the other leg.
Repeat on the opposite leg.
Knee to Chest Stretch
Lie on the back.
Gently pull the knees to the chest with both hands until a comfortable stretch is felt in the mid and lower back.
Slowly return to the starting position.
Piriformis Stretch
Lie on your back with knees bent and heels on the floor.
Cross one leg over the other, resting ankle on the bent knee.
Gently pull your knee toward the chest until stretch is felt in the buttock.
Hold the stretch for a few seconds and repeat with the other leg.
Aim to complete 5 to 10 repetitions of this exercise for each side.
Benefits of Exercise
When done in a controlled, progressive manner, exercises for relieving back pain have many benefits, including:
Strengthening the muscles that support the spine, removing pressure from the spinal discs and facet joints
Alleviating stiffness and improving mobility
Improving circulation to better distribute nutrients through the body, including to the spinal discs
Releasing endorphins, which can naturally relieve pain. A frequent release of endorphins can help reduce reliance on pain medication. Endorphins can also elevate mood and relieve depressive symptoms, a common effect of chronic pain.
Minimizing the frequency of back or neck pain episodes, and reducing the severity of pain when it does occur
