Back pain is a common condition affecting many people, and can be caused by a variety of factors. Fortunately, there are many exercises that can be done at home to help relieve the pain. In this article, we’ll discuss some of the best exercises for back pain that can be done at home.
Exercises for Back Pain at Home
Exercises for back pain at home can include a variety of activities, from stretching to strengthening. Stretching exercises such as yoga, Pilates, and tai chi can help to improve flexibility and reduce muscle tension. Strengthening exercises such as planks, bridges, and wall sits can help to build core strength and stability, which can help to improve posture and reduce back pain.
Benefits of Home Exercises for Back Pain
There are many benefits to doing exercises for back pain at home. First, it can save time and money, as there is no need to travel to a gym or hire a personal trainer. Additionally, home exercises can be done in the comfort of one’s own home, which can be more comfortable and convenient than going to a gym. Finally, home exercises can be tailored to one’s own individual needs, making them more effective in relieving back pain.
Exercises for back pain at home can be a great way to relieve pain and improve flexibility and strength. By doing these exercises regularly, people can find relief from back pain without having to leave the comfort of their own home.
Exercising at home can be an effective way to manage lower back pain. Lumbar pain, or more commonly referred to as “low back pain,” affects up to 80% of the population at some point in their lives. Although everyone is at risk of experiencing low back pain, those that have a sedentary lifestyle are more likely to suffer from chronic pain. Low back pain can be uncomfortable and at times even debilitating, making important daily activities like sitting, standing, and sleeping difficult.
Fortunately, there are exercises that can be done from the comfort of your own home to help alleviate and manage back pain. Even minimal movement can be beneficial in relieving pain. When these exercises are practiced regularly, it can be used as an effective tool in managing the pain. It is important to consult with a doctor or physical therapist to make sure the exercises are appropriate for your condition.
One exercise that can easily be done at home is the hip abduction exercise. For this exercise you will need a chair or some other stable object that sits slightly lower than your hip height. Place your feet on the chair while in a standing position and then lift the leg furthest away from the chair up and away to the side, hold for 3 seconds and then return to starting position. Alternate the legs for an equal number of repetitions.
Other at home exercises to help lumbar pain include pelvic tilts, the wall slide, and leg slides. The pelvic tilt exercise is a simple exercise to perform. Simply lie on your back and press with your heels, lifting your buttocks off the ground. Meanwhile, gently press your lower back towards the ground, hold for up to 10 seconds, and then relax and return to the starting position. The wall slide involves standing with your back against a wall and your feet shoulder width apart. Then slide your hands up the wall using your arms, hold for up to 10 seconds, and then release. Lastly, the leg slide involves lying on your back with your legs bent, feet flat, and arms the sides. Gently slide one leg out straight and then slide it back, hold for 3 seconds and then alternate with the other leg.
These exercises can be done in the comfort of your own home and can be an effective tool to managing lower back pain. While these exercises will help, they are not intended to replace professional advice or treatments prescribed by a doctor or physical therapist. Be sure to consult with a medical professional before beginning any exercise routine to reduce the chances of further injury.